SATDEC19

CrossFitAllen – CrossFit

12 Days of Christmas Challenge

On the 8th Day of Fitmas, CrossFit Allen gives to you…

Partner with someone you have never partnered with before in a workout! Lets spread the joy this season!

Warm-Up

General Warmup and then…

Child’s Pose: 1 Minute

Single Arm Lat Stretch on Wall: 1 Minute Each Side

Wall Squats: 1 Minute (Slow)

Conditioning

Metcon (Time)

“Fire Alarm”

With a Partner For Time:

3 Rounds of “Bergeron Beep Test”

40/30 Calorie Row

3 Rounds of “Bergeron Beep Test”

40/30 Calorie Row

3 Rounds of “Bergeron Beep Test”

40/30 Calorie Row

-30 Minute Cap

1 Round of Bergeron Beep Test:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees
*Partner A will complete 3 Rounds of the Beep Test while Partner B Rows 40/30 Calories. Then Partner B will Complete 3 Rounds of the Beep Test while A Rows 40/30 Calories.

*This Format repeats for 3 total rounds

At Home METCON

Metcon (AMRAP – Rounds)

On the Minute For As Long As Possible:

7 Double Dumbbell Thrusters

7 Double Dumbbell Bent Over Rows

7 Burpees

Extra

Snatch Tecnique

6 Sets:

3 Snatch Grip Push Jerks

2 Overhead Squats

1 Snatch Balance

Rest 2 Minutes Between Sets

Set 1: 50% of 1RM Snatch

Set 2: 53% of 1RM Snatch

Set 3: 56% of 1RM Snatch

Set 4: 59% of 1RM Snatch

Set 5: 62% of 1RM Snatch

Set 6: 65% of 1RM Snatch

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