Skill/Strength:
Every 2 min for 6 Rounds
1 Snatch High Pull+1 Low Hang Power Snatch (just below the knee)+1 Hang Power Snatch
-Start at 70% and add load each round
Metcon:
AMRAP 15
Row 500/450m
16 Dumbbell Box Step Overs 50/35lbs 24/20in
100 Double Unders
Mandatory Mobility:
3 min quad smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
EMOM 12
1 Back Squat
-4 Rounds at 70%, 4 at 75%, 4 at 80%
| 12 Bars of Christmas | |
| For Time, bar loaded to 95/65lbs | |
| 1 Deadlift | |
| 2 Hang Power Cleans | |
| 3 Front Squats | |
| 4 Shoulder Press | |
| 5 Back Squats | |
| 6 Push Press | |
| 7 Thrusters | |
| 8 Squat Cleans | |
| 9 Push Jerks | |
| 10 Hang Power Snatch | |
| 11 Overhead Squat | |
| 12 Sumo Deadlift High Pull -treat it like the 12 Days of CrossFitmas (1, 2-1, 3-2-1, 4-3-2-1 etc.) -35 min cap |
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Alex Ebert
Moved. Box step overs no weight, 50 DUBs. 2+ a few DU
Best I’ve felt all week. Start pushing the leg in the next couple days!
13
0
David Rueckl
3+219 row 35#DB 100 singles
Snatches to 110# showed up and moved forward 30’
12
0
JORDAN MAGGLE
2 + 44 rope
Scaled - 20” box, 25# DBs. SUs. EMOM ✅ Accessory BS - 3 sets of 10 - 135, 185, 225
14
0
Josh Schill
3 rounds** + some dubs for fun
35# on 20” box / mostly singles /// Snatches 85-95-105-110-115(dropped ☹️) recovery has been crap lately
10
0
Krystal Lowney
42:27 Rx
12 bars of Christmas - strict press killed me.
15
1
Yet, YOU powered thru!! There were LOTS of S2O goin’ on. 😃👊
Pamela Gehl
3 rounds
in 3rd round-d-load day. Just moved. No weights for step ups, 50 dubs. Snatches 45lbs-55lbs
15
0
Sara Weber
5/10 hps in round 11
12 bars! 65# /35# for snatch and ohs
15
1
Happy Birthday Sara!!!!
Theresa Rosenquist
2R + 60/150 SU**
**Scl’d AF!! Row ✅, 16” Full BSU @ #20s (working on those glutes for more🔫!), 150 SU/DU Mashup (4:1, 10:1, …). PClns: 65/70/75/75/75🫤 🫧🧽🫧
9
0