December 2016

12 Days of CFK Christmas For time: 1 Snatch (35/25kg) (^45/35kg) 2 Overhead Squats (35/25kg) (^45/35kg) 3 Power Snatches (35/25kg) (^45/35kg) 4 Burpees Over The Platform 5 Wall Ball (9/6kg) (^to 10/11.5') 6 Situps (^T2B) 7 KB Swings (24/16kg) (^32/24kg) 8 KB Power Clean + Lunge (24/16kg) (^32/24kg) 9 Pushups (^HSPU) 10 Pull-Ups (^C2B) 11 Shoulder To...

A) Snatch - 20 mins to work technique and build to a heavy single Then B) "Isabel" For time: 30 Snatches (62.5/45kg) - may be any variety of Snatch or C) "Randy" For time: 75 Power Snatches (35/25kg) https://www.youtube.com/watch?v=0qYMtJXR0LQ...

“Wood” 5 rounds for time: 400m Run 10 Burpee Box Jumps (24/20") 10 SDHP (45/30kg) 10 Thrusters (45/30kg) 1 Minute Rest – Partner WOD option. One partner works while the other rests. 200m relay run, then alternate movements. No rest between rounds.  ...

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