A: Bench Press Based on new 1 RM or highest Theoretical max achieved in the last block.
2x3 at 60% 2x3 at 70% 2x3 at 80%
1 AMRAP at 85%
*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
B: Benchmark "Diane"
21-15-9 of Deadlifts 225/155 and HSPU
*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