1 SDLHP 95/65
2 Thrusters
3 Power Cleans
4 Pistols
5 Power Snatches
6 Pull Ups
7 T2B
8 KB Swings 50/35
9 OH Squats
10 Double Unders
11 Burpees
12 OH Lunges
Like the song, “12 Days of Christmas” complete each exercise in ascending order, adding an exercise each round.
Snatch Balance+Zotts Press
3@75% of Zotts Press
Power Snatch
3@75%, 2@75%+, 3@75%, 1@75%+, 3@75%, 1@85%
Back Squat
5@75%, 3@75%+, 5@75%, 2@75+, 5@75%, 1@85%
Bench Press
10×3@65%
RDL
3×10@65%
Build to a tempo 5 rep.
Up-5 secs
Down-3 secs
Must stay connected throughout all 5 reps.
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (~55-60% of today’s 5 rep)
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump Overs
3 Position Snatch Complex x 5
1 Snatch + 1 Low Hang Snatch + 1 Hang Snatch
Build to a moderate complex THEN perform this weight for 5 sets. Goal is to have no misses.
Snatch=from the floor
Low Hang=below the knee
Hang=above the knee
With a 15 min running clock:
Find a 1RM Hang Snatch
*every 3 mins row 200/150m
Mins 3,6,9,12
Acid Bath x 3
3 Rounds
500m Ski
500m Row
1 mile Ass Bike
-rest 5 mins between rounds
We will do this waterfall style. Person in front of you gets off then you get on and start.
CrossFit Wig Wag 