CrossFit Silos – CrossFit
Partner 12 Days of Christmas 2016 v1 (Time)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press (Partner run then switch)
7 Thrusters (Partner run then switch)
8 Squat Cleans (Partner run then switch)
9 Push Jerk (or power/split) (Partner run then switch)
10 Hang Power Snatch (Partner run then switch)
11 OHS (Partner run then switch)
12 Sumo Deadlift High Pull (Partner run then switch)
(Rx: 95/65) (Rx+: 135/95)
*No use of the rack during entire WOD*
This workout is done just like the song….Round 1 = 1 Deadlift, Round 2 = 2 Hang Power Cleans and 1 Deadlift ….etc. Until all 12 rounds are complete. Both partners complete all # of reps for that movement. Go back and forth until complete.
The KICKER: Starting on Round 6: The resting partner becomes a running or rowing partner (depending on weather) and takes off for a 200m (Rx) /300m (Rx+) run while the working partner completes the movements. In total each partner will run 7 times- rounds 6 – 12. Rounds 1 – 5 there is NO RUN.
