Tuesday, December 18

  • Okay, team, tonight is going to be a fun workout done with a partner.
  • It is done in conjunction with the song, “The 12 Days of Christmas”
  • so, 1st Day: 1 Power Clean; 2nd Day: 2 Dips and 1 Power Clean; 3rd Day: 3 Burpees; 2 Dips and 1 Power Clean; and so forth

1 Power Clean with at least 95 lbs for lads and 65 lbs for ladies

2 Dips 3 Burpees 4  Jumping Pull-ups 5 Knees up 6 Push-ups 7 Air Squats 8  Bench Press with at least 65 lbs for lads; 45 lbs for ladies 9 Box Jumps 10 Wall Balls (go to full height on wall and squat depth) 11 Kettle Bell Swings at least 24 kg for lads; 16 kg for ladies 12 Thrusters with at least 65 lbs for lads; 45 lbs for ladies

So:

  • 1 Power Clean
  • 2 Dips, 1 Power Clean
  • 3 Burpees, 2 dips, 1 Power clean
  • 4 Jumping Pull-ups. 3 burpees, 2 dips, 1 power clean
  • 5 knees up, 4 jumping pull ups, 3 burpees, 2 dips, 1 power clean
  • 6 push ups, 5 knees up, 4 jumping pull ups, 3 burpees, 2 dips, 1 power clean
  • 7 air squats, 6 push ups, 5 knees up, 4 jumping pull ups, 3 burpees, 2 dips,1 power clean
  • 8 bench press, 7 air squats, 6 push ups, 5 knees up, 4 jumping pull ups,3 burpees , 2 dips, 1 power clean
  • 9 box jumps, 8 bench press, 7 air squats, 6 push ups, 5 knees up, 4 jumping pull ups, 3 burpees, 2 dips, 1 power clean
  • 10 wall balls, 9 box jumps, 8 bench press, 7 air squats, 6 push ups, 5 knees up,4 jumping pull ups, 3 burpees, 2 dips, 1 power clean
  • 11 kb swings, 10 wall balls, 9 box jumps, 8 bench press, 7 air squats, 6 push ups, 5 knees up, 4 jumping pull ups, 3 burpees, 2 dips, 1 power clean
  • 12 thrusters, 11 kb swings, 10 wall balls, 9 box jumps, 8 bench press, 7 air squats, 6 push ups, 5 knees up, 4 jumping pull ups, 3 burpees, 2 dips, 1 power clean
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About crossfitcphs

PE Teacher at Carleton Place High School
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