Monday, December 23

  • gym will be open at 5:30 pm
  • bring some Christmas cheer if you are so inclined!

STRENGTH:

  • 3 sets of  5 double-paused Deadlifts (2 – 3 second pause inches off floor and at knees)

Met-Con WOD:

Okay, animals, today is going to be a fun workout!

  • It is done in conjunction with the song, “The 12 Days of Christmas”
  • so, 1st Day: 1 Deadlift; 2nd Day: 2 Power Cleans and 1 Deadlift; 3rd Day: 3 Burpees; 2 Power Cleans and 1 Deadlift; and so forth….

Deadlifts with at least 245 lbs for lads and 115 lbs for ladies

Power Cleans with at least 135 for lads and 65 for gals

Bench Press with at least 135 lbs for lads and 55 lbs for ladies

Thrusters with at least 75 lbs for lads and 55 lbs for ladies

You may scale it up or down as you “see fit”……

So:

  • 1 Deadlift
  • 2 Power Cleans, 1 Deadlift
  • 3 Burpees, 2 Deadlifts, 1 Deadlift
  • 4 Jumping Pull-ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 8 Bench Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 9 Box Jumps, 8 Bench Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 10 Wall Balls, 9 Box Jumps, 8 Bench Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Bench Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift
  • 12 Thrusters, 11 KB Swings, 10 Wall Balls, 9 Box Jumps, 8 Bench Press, 7 Sit Ups, 6 Goblet Squats, 5 Knees Up, 4 Jumping Pull Ups, 3 Burpees, 2 Power Cleans, 1 Deadlift

Notes:

  • you may do regular Cleans
  • you may choose regular Pull Ups
  • you may opt for Knees to Elbows
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About crossfitcphs

PE Teacher at Carleton Place High School
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