23/12/2015

Hilltop CrossFit – WOD

This workout has a 50min cap, IT’S A LONG ONE!!! Please get in 10-15mins early if possible and do your own warm up, it’ll be up on the whiteboard for you to do before the WOD starts. Thanks guys!

CONDITIONING

12 Days of Christmas (Time)

1) Clean & Jerk (100/70)

2) Muscle Ups

3) Box Jumps (80/70)

4) Hang Snatch (50/35)

5) Bar Facing Burpees

6) Push Press (50/35)

7) Alternating Pistols

8) Toes to Bar

9) Wall Balls (9/6)

10) C2B Pull Ups

11) HSPU

12) Front Sqauts (100/70) (taken from ground)

60min time cap

Metcon (Time)

12 Days of Christmas (alternate)

1) SDHP (35/25)

2) Thrusters

3) Push press

4) Power cleans

5) Power snatches

6) KB swings (24/16)

7) Pull ups

8) Knees to elbows

9) Box jumps (60/50)

10) Double unders

11) Burpees

12) Overhead walking lunges (24/16)
* Workout is done in the following format

Round 1 = 1 SDHP

Round 2 = 1 SDHP + 2 thrusters

Round 3 = 1 SDHP + 2 thrusters + 3 push press

Etc… until you get to 12 OH walking lunges