By

vettecitycrossfit

·

Mon Dec 18th – Sun Dec 24th

  • Mon 18th – First Day at the new location, 326 Vanderbilt Drive, Bowling Green, KY
    • “12 Days of Christmas”
      Just like the song you do 1, 2-1, 3-2-1, 4-3-2-1…
      1 Wall Walk
      2 Strict Pull Ups
      3 Strict Hand Stand Push Ups
      4 Deadlifts
      5 Hang Power Cleans
      6 Shoulder to Overhead
      7 Toes 2 Bar
      8 Box Jumps (24/20)
      9 Sump Deadlift High Pulls
      10 Thrusters
      11 Burpees
      12 Front Rack Reverse Lunges
      ***Weight is 95/65
  • Tues 19th
    • “Cheer up Dude. It’s Christmas”
      4 sets
      50 Double Unders
      10 Burpee Pull Ups
      50 Double Unders
      3 Burpee Bar Muscle Ups
      -rest 3:00 between sets-
    • Mini pump: legs
  • Wed 20th
    • “Blast this Christmas Music, It’s joyful and triumphant”
      20 Squat Snatch (95/65)
      30/24 Calorie Air Bike
      40 Toes to bar
      -rest 5 minutes-
      40 Toes to bar
      30/24 Calorie Air Bike
      20 Squat Snatch (95/65)
    • Skills and Drills
  • Thurs 21st
    • “HELP ME….I’M FEELING”
      Part A:
      For Time:
      Max Effort, 500m Row
      -Rest till 10:00, then Part B-
      Part B:
      Death by Shuttle Runs
      * Each shuttle run = 25 feet down + 25 feet back (50 feet total)
    • Mayhem Mini-Pump –Upper Body Posterior
  • Fri 22nd
    • “No one should be alone on Christmas”
      12:00 AMRAP
      10 Dumbbell Bench Press (50s/35s)
      10 Dumbbell Deadlifts (50s/35s)
    • Core
  • Sat 23rd
    • “The Other Total”
      1RM Clean
      1RM Bench Press
      1RM Overhead Squat
      -30:00 Time Cap-
  • Sun 24th
    • “O’ Holy Night”
      5 sets
      1:00 Max Burpees (or Sand Ball Slams (50/30))
      1:00 Max Double Unders
      1:00 Max Stick Sit Ups
      1:00 Rest

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