CrossFit Blade – CrossFit
12 Days of Christmas (Time)
To be performed like the song 12 day of Christmas…
“On the first day of Christmas my true love gave to me, 1 snatch. On the second day of Christmas my true love gave to me 2 carwheels, 1 snatch…. and so in until you go down from 12-1”
RX+
1 Squat Snatch – 185/135
2 Cartwheels
3 Ring Muscle Ups
4 power cleans – 185/135
5 Burpees
6 box jumps 30/24
7 chest to bars
8 KB Snatches 53/35 (4ea)
9 Strict HSPU
10 Pistols
11 Cal Row
12 Thrusters 185/135
RX
1 Squat Snatch – 135/85
2 Cartwheels
3 Ring Pull ups
4 Squat Cleans – 135-85
5 Burpees
6 box jumps 24/20
7 Pull-ups
8 KB Snatch 35/26
9 HSPU
10 Jumping Lunges
11 Cal Row
12 Thrusters 135/85
Scale B.B. movements to 70% of full Snatch; knees to elbow to knee raises, ring pullups to ring rows, box jumps to lower box or step ups, pullips to banded pullups, hspu to pike press or pushups
