Saturday CrossFit

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