Oly Program:
A) Clean & Jerk
-2x2@55-65%, 1x1@70-75-80-85%, 3x1@90%>
B) Deficit Deadlift
-5x2@80% (adjust if new to this movement)
C) Bench Press
D) GHD
-3x15
E) Back Extensions
*Please note, classes at 8:30,10:00, noon, and 3:30 only.
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 Burpees, 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. Burpees over the bar
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