COCF
December 16th, 2017  |  Comment
by Heidi Trafton

Charter Oak CrossFit – CrossFit

1: 12 Days of XMAS (Time)

1 MU

2 C&J 135/105

3 BJ 30/24

4 Power Snatch 135/95

5 Burpess over the bar

6 Pistols

7 KBS 70/53

8 WB 20/14

9 Pull Ups

10 HSPU

11 T2B

12 Front Squats 135/95
Scaled Version:

1 Dip

2 Push Press (115/95) (95/65) (75/55) or bar

3 Box Jumps 24/20 (step ups)

4 Power Snatches (115/95) (95/65) (75/55) or bar

5. Burpees over the bar / Burpees

6. Air squats

7. KBS (53/34) (44/23)

8. WB (20/14) 9′ target

9.Pull ups (low bar or ring rows)

10. Push ups

11. Knee Raises (on the rig)

12. Front Squats (115/95) (95/65) (75/55) or dumbbell’s you choose weight.

Metcon (Time)

1- Box dip

2- Medball Clean

3- Step-up (box/plate)

4- 1-Arm DB Snatch (2 ea. arm)

5-Burpees

6- Air Squats

7- DB swings

8- WB

9- Plank DB Row

10- Push-ups

11- Sit-ups

12- DB Push-Press

Use same set of DB and same Medball for whole workout.

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