December 22, 2018

CROSSFIT
Conditioning: For Time
Run to Lift
Run 200 meters
5 touch-and-go squat cleans (115/75)
*RX+ (135/95)
Durability: No Measure
3 Sets
Superset:
10 Good Mornings (Start LIGHT with optional weight increase weight – FORM FIRST)
10 Strict Toes To Bar

SWEAT
Conditioning: For Time
200m Run
50 Wall Balls (20/14)
200m Run
40 Push Ups
200m Run
30 Slam Balls (40/25)
200m Run
40 KB Swings (53/35)
200m Run
50 Burpees
**YOU MUST TAG, HIGH FIVE, FIST BUMP, CHEST BUMP, HIP CHECK (the possibilities are endless) YOUR PARTNER BEFORE YOU SWITCH PLACES!
**Runs are done together. The reps for other movements can be split however you would like.
**RX+ is to do this solo.

STRONGMAN
Metcon (Time)
12 Sumo dead high pulls
11 Overhead squats
10 Hang power snatches
9 Push jerks
8 Hang power cleans
7 Thrusters
6 Push press
5 Back squats
4 Shoulder press
3 Front squats
2 Squat cleans
1 Deadlift

Rx 95/65 Rx+135/95

Start with 1 deadlift, then do 2 squat cleans and 1 deadlift, then do 3 front squats, 2 squat cleans and 1 deadlift, then do 4 shoulder press, 3 front squats, 2 squat cleans and 1 deadlift. Continue with this pattern for all 12 Strong days of Christmas. Just like the song.
Metcon (Time)
Muscle Beach Strong WOD
100 x DB Bench Press @ 0.5 BW or AHAP x Per hand
*Every Drop – 100ft DB Farmers Carry, Post load in comments.
Terry (Time)
For Time:
1-Mile Run
100 Push-Ups
100m Bear Crawl
1-Mile Run
100m Bear Crawl
100 Push-Ups
1-Mile Run
In honor of Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana
To learn more about Terry click here