Part A: Bench Press
2x10 at 40% 2x10 at 50% 2x8 at 55%
*use this formula to see if you get a theoretical PR based on your reps on the AMRAP (W x R x 0.0333)+W = Theoretical 1RM
Part B: 'Test Fran"
21-15-9
Thrusters 95/65 and Pull ups
Part A: Bench Press
2x10 at 40% 2x10 at 50% 2x8 at 55%
*use this formula to see if you get a theoretical PR based on your reps on the AMRAP (W x R x 0.0333)+W = Theoretical 1RM
Part B: 'Test Fran"
21-15-9
Thrusters 95/65 and Pull ups
*Note last class starts at 3:30 today!
12 Days of Christmas
This WOD is performed as the song would go,
On the first day of Christmas my CossFit gave to me:
1 snatch, on the second day of Christmas my CrossFit gave to me 2 HSPU and 1 Snatch, on the third day of Christmas my CrossFit gave to me 3 Burpee Box Jumps Overs, 2 HSPU, 1 snatch... "
All the way to 12 Two Arm Devil's Press and back down
1. Snatches 135/95
2. Strict HSPU
3. Burpee Box Jumps Overs 24/20.
4. Push Jerks 135/95
5. Cleans 135/95
6. KBS 2/1.5
7. Push Ups
8. Jumping Lunges
9. C2Bs
10. Wall Balls
11. Toes To Bar
12. Devil Press 50/35