Blade Method Fitness – CrossFit
12 Days Of Christmas- Single DB/KB (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+ (all movements 50/35 DB OR 53/35 KB)
1-100m Run
2-Burpee Deadlift
3-Sumo Deadlift High Pull Each Side
4-Pistol Squats
5-Burpee Over Object
6-Clean & Jerk- 3ea side
7-Weighted V-Ups
8-DB/KB Snatch 4ea side
9-HSPU
10-Romanian Deadlift Each Side
11-Reverse Burpees
12-Thrusters Right 12 Left
RX
1-100m Run
2-Burpee Deadlift
3-Sumo Deadlift High Pull Each Side
4-Jumping Squats
5-Burpee Over Object
6-Clean & Jerk- 3ea side
7-V-Ups
8-DB/KB Snatch 4ea side
9-Push Ups OR Push UPs to Box
10-Romanian Deadlift Each Side
11-Reverse Burpees
12-Thrusters Right 12 Left
12 Days of Christmas Full Equipment (Time)
RX+ BB = 135/95
1-100m Run
2-Squat Snatch
3-Clean & Jerk
4-Strict Pull Ups
5-Bar Over Burpee
6-+ Pistol Squats
7-+Toes to Bar
8-KB/DB Snatch 4/4-53/35
9 +Strict HSPU
10 Calorie Row OR Sumo Deadlift High Pull
11 Push Press
12 Thrusters
RX BB = 115/75 M50+ 95/65
1-100m Run
2-Squat Snatch
3-Clean & Jerk
4-Pull UPs OR Bent Over Row
5-Bar Over Burpee
6-Pistols ORJumping Squats
7-Toes to Bar OR Weighted V-Ups
8-KB/KB Snatch 35/25/20
9-HSPU OR Push Ups
10 Calorie Row OR Sumo Deadlift High Pull
11 Push Press
12 Thrusters
