CrossFit First Creek – CrossFit
CrossFit Liftoff 17.1 (Weight)
1 RM Snatch
CrossFit Liftoff 17.2 (Weight)
1 RM Clean & Jerk
CrossFit Liftoff 17.3 (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
M 45-lb. barbell and 24-in. box
F 45-lb. barbell and 20-in. box
CrossFit Liftoff 17.3 Scaled (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
25 jumping pull-ups
50-calorie row
100 overhead squats
50 box step ups
25 jumping pull-ups
M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box
12 Days of Christmas WODwell (Time)
For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
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