12/22/2016

 Tom D WOD Tags
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CrossFit Reaper – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches Choice

Warm-up

Burgener Warm-Up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Skill

Warm-up (No Measure)

Practice Today’s Barbell Movements

Metcon (Time)

12 Days of Christmas

1 Sumo Deadlift High-Pull (75/55 lbs)

2 Thrusters (75/55 lbs)

3 Push Press (75/55 lbs)

4 Power Cleans (75/55 lbs)

5 Power Snatches (75/55 lbs)

6 Kettlebell Swings (53/35 lbs)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lbs Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order

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