“CFSC 12 Days of Christmas 2019”
For Time: (45:00 Cap)
1 - Bar Muscle Up / Strict Pull-up
2 - Sit-ups
3 - Squats
4 - DB Russian Twists (22.5/15kg)
5 - Hand Release Pushups
6 - Alt. Single Arm Devils Press (22.5/15kg)
7 - Toes To Bar
8 - Single DB Front Rack Lunges (22.5/15kg)
9 - Plate Ground To Overhead (20/15kg)
10 - Med Ball Step Ups (9/6kg - 24”/20”)
11 - Cal Row
12 - 1200m Run
Complete movements to the same rep scheme as the song
“Get Low” 3RFT: 800m Run then, 4 x 3 Power Clean (75/50kg) 6 Hand Release Pushups 9 Wall Balls (9/6kg) Flow = Run 800m, then do 4 rounds of 3 power cleans, 6 push-ups and 9 wall balls. This is one rou
1. Weightlifting Squat Clean 15:00 to build to a heavy single 2. Fitness For Time: (15:00 Cap) 15 Bar Muscle Ups 30 Toes To Bar 5 Squat Clean (60/45kg) 4 Squat Clean (70/50kg) 3 Squat Clean (80/55kg)
1. Strength Superset (20:00) 4 x 10 Pendlay Row 4 x 10 RDL - Add weight as needed, however should be starting with a “working set”. - Alt. between the two movements. 2. For Quality/Fitness Every 5:00