12.24.2016

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.

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