FitLab – CrossFit 3000 – CrossFit
Base
A: 12 Days of Christmas! 2021 (Time)
For time:
100m Run
2 DB Push Press
3 DB Front Squat
4 DB Hang Power Cleans
5 DB Deadlift
6 No Pushup Burpees
7 Lying Leg Raise
8 Air Squats
9 Box Pushups
10 Ring Rows
11 Plank Walks Ups
12 Thrusters
Workout flow:
100m Run
then
2 DB Push press
100m run
then
3 DB Front Squat,
2 DB Push Press
100m run
ETC
Peak
A: 12 Days of Christmas 2021 (peak) (Time)
For time:
100m Run
2 Shoulder to overhead (50/35)
3 Front Squats
4 Hang Power Cleans
5 Deadlifts
6 Burpees over bar
7 Toes to Bar
8 Wall Balls
9 Pushups
10 Pullups
11 Plank Walk Ups
12 Thrusters
How we do this is:
100m Run
then
2 shoulder to overhead
100m run
then
3 front squat,
2 shoulder to overhead
100m run
etc