Workout of the day – Saturday December 24th
Community WOD (EVF360 & Crossfit)
12 days of Christmas
1 Deadlift
2 hang power cleans
3 front squats
4 shoulder to overheads
5 handstand pushups
6 push presses
7 pullups
8 thrusters
9 squat cleans
10 push jerks
11 box jumps 24/20 in
12 snatches
Barbell: 115/75 lbs
Dumbbell: 2 DBs at 50/35 lbs, except snatches with one DB only
Time cap: 40 min
Olympic lifting
Warm-up: Dynamic
From 12″ blocks: Clean pull + clean
3+3 at 45%
3+3 at 50%
2+2 at 60%
2+2 at 65%
2+1 at 70%
1+1 at 75%
1+1 at 80%
Time cap: 14 min
Back squat at 80% of 1RM clean
5×5
Time cap: 12 min
Shoulder press – 3×5 at 50% of clean & jerk
Time cap: 8 min
Cash out:
10 min AMRAP:
15 American KBS 24/16 kg
10 cleans 135/95 lbs
5 jerks 135/95 lbs
Goal: 4+ rounds
2022 12 23