A:Deadlifts
1x10 at 50%, 1x6 at 60%, 1x5 at 70%, 1x5 at 75%, 3x3 at 80%
B: Bench Press:
Using your 3 rep max from week #1,
Remove 5% and perform a 6x3
If you didn't come in week #1, then establish a 3 rep max.
C: Test max plank for time from palms and no shifting.
*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