7th Annual Holiday Ho Ho Down and Potluck Party! “12 Days of Christmas WOD” Saturday 12/17/16 @ CrossFit 580 Livermore, CA

7
Dec

7th Annual Holiday Ho Ho Down and Potluck Party! “12 Days of Christmas WOD” Saturday 12/17/16 @ CrossFit 580 Livermore, CA

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7th Annual Holiday Ho Ho Down and Potluck Party! “12 Days of Christmas WOD” Saturday 12/17/16  @ CrossFit 580 Livermore, CA

Wear your best Holiday Costume and bring  a holiday dish/beverage!

 

CrossFit WOD 
HOLIDAY WOD
“12 Days of Christmas”- Barbell Style
 Partners Edition (Teams of 2) 

(M-115#/F-75#) RX
(M-135#/F-95#) RX+

1 Deadlift 
2 Hang Power Cleans 
3 Front Squats 
4 Shoulder Press 
5 Back Squats 
6 Push Press 
7 Thrusters 
8 Squat Cleans (from the ground) 
9 Push Jerks 
10 Hang Power Snatches 
11 Overhead Squats 
12 Sumo Deadlift High Pulls

*Each team gets one of the following:
barbell (M-115#/W-75#):
Partner 1 does 1
Partner 2 does 2-1
Partner 1 does 3-2-1
Partner 2 does 4-3-2-1
etc, until
12-11-10-9-8-7-6-5-4-3-2-1

 

 

 

*You have the choice of performing the Single Player Boot Camp version.

 

BootCamp WOD 
HOLIDAY WOD
“12 Days of Christmas”

1 KB Deadlift AHAP
200 Meter Run
3 DB Push Press or HSPU
4 Box Jumps
5 Abx Sit Ups
6 Burpees Broad Jumps
7 Wall Balls
8 Overhead Walking Lunges  (M-45# / W-25#)
9 KB Swings (1.5/2 pood)
10 Dynamic Push Ups
11 Toes to Bar
1200 Meter Row

*Just like the song.. First day of Christmas 1 deadlift. On second day of Christmas 200 meter run and 1 deadlift.