7 rounds
1 snatch 205/135/155/95
20 DU
15 WB 20/14 (12 resp at 30lbs/20lbs)
Oly program:
| A: | Snatch Grip Shrug 3x10 @80% | |||
| B: | 1 Clean Pull + 1 Clean Pull Below Knee +1 Power Jerk | |||
| C: | Clean Deadlift 8x3 @ 90% of Deadlift | |||
| D: | Back Squat 5x10 @75% | |||
| A: | Snatch Grip Shrug 3x10 @80% | |||
| B: | 1 Clean Pull + 1 Clean Pull Below Knee +1 Power Jerk | |||
| C: | Clean Deadlift 8x3 @ 90% of Deadlift | |||
| D: | Back Squat 5x10 @75% | |||
*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