CrossFit LTP: December 23rd, 2016

“12 Days of Christmas WOD”

1x Clean and Jerk (155/95)
2 x Bar Muscle Ups (Scale: C2B or Strict Pull-Ups)
3x Handstand Push-Ups (Scale: DB Z-Press)
4x Deadlifts (155/95)
5x Thrusters (95/65)
6x Toes to Bar (Scale: Toes to Rig)
7x Burpee’s
8x Kettlebell Swings (55/35)
9x Box Jumps (24/20)
10x Wall Balls (20/14)
11x Shoulder to Overhead (95/65)
12x Front Rack Lunges (95/65)

-Just like the song, round 1 is 1x Clean and Jerk. Round 2 starts with 2x Bar Muscle Ups then 1 x Clean and Jerk. Every round is 1 more station up the ladder, and athletes must climb down the ladder before the next round can start.

CrossFit LTP: December 16th, 2016

A) Skill Work: Double Under Practice
60s On/60s Off x 5 Minutes

B) Strength Primer: Pause Front Squats
3×3 at 65-70%

C) Explosive EMOM x 8 Minutes
1- 5,10.15y Shuttle Run
2-Broad Jump x 1

*All of these are intended to Prime our Saturday In-House Competition so ALL Athletes can participate. Don’t forget that Saturday morning classes are CANCELLED for the In-House Competition and we still need Volunteers to help Judge.