CrossFit Lions East / Maker’s Body CrossFit, CrossFit Lions West – CrossFit
Metcon
We are doing “12 Days Of Christmas WOD” . There are a bunch of different versions for you to pick from. These are from the CanWest Red Suit Challenge. All option have a time cap of the end of class.
A: Metcon (Time)
1 Clean and Jerk @ 135/95lbs
2 Kipping Pull Ups
3 HR Push Ups
4 Deadlifts @ 135/95lbs
5 Barbell facing Burpees
6 Db Thrusters @ 35/20lb
7 Hanging Leg Raises
8 Box Jump Overs @ 24/20″
9 Russian KBS @ 24/16kg
10 Alt S.A Db Power Snatch @ 35/20lb
11 Wall Balls, 20/10ft, 14/9ft
12/Leg Overhead Walking Lunge @ 45/25lb
B: Metcon (Time)
1 Clean and Jerk @ 165/105lbs
2 Chest to Bar Pull Ups
3 Kipping HSPU
4 Deadlifts @ 165/105lbs
5 Barbell facing Burpees
6 Db Thrusters @ 50/35lbs
7 T2B
8 Box Jump Overs @ 24/20″
9 Kipping Pull Ups
10 Alt S.A Db Power Snatch @ 35/20lb
11 Wall Balls, 20/10ft, 14/9ft
12/Leg Overhead Walking Lunge @ 45/25lb
C: Metcon (Time)
1 Clean and Jerk @ 185/125lbs
2 Chest to Bar Pull Ups
3 Kipping HSPU
4 Deadlifts @ 185/125lbs
5 Barbell facing Burpees
6 Db Thrusters @ 50/35lbs
7 T2B
8 Box Jump Overs @ 24/20″
9 Kipping Pull Ups
10 Alt S.A Db Power Snatch @ 50/35lb
11 Wall Balls, 20/10ft, 14/9ft
12 Bar Muscle Ups
Metcon (No Measure)
Masters 40-44
1 Clean and Jerk @ 205/135lbs
2 Ring Muscle Ups
3 Strict HSPU
4 Deadlifts @ 205/135lbs
5 Barbell facing Burpees
6 Db Thrusters @ 50/35lb
7 T2B
8 Box Jump Overs @ 24/20″
9 C2B Pull Ups
10 Alt S.A Db Power Snatch @ 50/35lb
11 Wall Balls, 20/10ft, 14/9ft
12 Bar Muscle Ups