12 Days of Crossfit

  12 DAYS OF CROSSFIT

1. Farmer carry

2. SDLHP

3. Thrusters

4. Push press

5. Powercleans 

6. DB snatches 

7. KB Swings

8. Pulls on the rower

9. DUBS

10. TTB

11. Goblet squats

12. Wallballs

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This one is from 2017

1. Thrusters

2. Box jumps

3. Push press 

4. Hang power cleans (105/155)

5. TTB

6. Push ups 

7. Deadlifts

8. GHD back extensions 

9. KB swings

10. Lunges (10 each leg)

11. Wallballs 

12 Oz Beer

* if you don’t drink do 12 burpees

Good luck 😉

Friday

  Strength: Deadlifts

       EMOM-7

3 reps @ 68% of 1 RM

Conditioning: 3 Rounds

        50 DUBS

12 Powercleans

         12 TTB

Thursday- sled day

  10 Rounds

       Sled push/pull

       Farmer carry (35/53)

       Ski erg

Results

 Sundays wod

Sunday

  Strength 2 options

       Sled push- adding weight each round 

 Or Farmer carry- heavier each round

 Conditioning: E3MOM

       75 Dubs/ singles 

        15 KB swings

         Amrap deadlifts

 Rest 1 minute 

 Continue until you reach 75 deadlifts 

Saturday

    AMRAP- 3 cycles

AMRAP-5

4 pull ups

8 Powercleans

12 squats

*rest 1 minute

     Closer - 10 rounds

6 TTB

10 wallballs

Thursday sled day

          Sled push/ pull

10 rounds for time

 Push sled 25 meters

 Pull back 25 meters

 5 Deadlifts

 Farmer carry treadmill 30 seconds

* add weight after every 2 rounds