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12 Days of Christmas WOD & Cookie Swap!
Saturday, December 8th @ 2 pm

***Holiday Attire HIGHLY encouraged***

–Bake your favorite Christmas cookie (Paleo or not)
–Please bring a few copies of your recipie
***Family members and guests are welcome***

CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Today’s Hero WOD has a “strength bias” with volume accumulated over rounds. With that said, the power cleans should be heavy! This workout is 100% about strategy and being consistent as it will be easy to get ahead of yourself as the first few rounds may seem “easy.” Keep in mind the overall volume is HIGH.

Warm-up

(3:00 – 10:00)

Metcon Set-up grab a barbell and medball

With an empty bar

5 Muscle Cleans

4 Front Squats

3 Push Press

5 Wallballs

5 Yoga Push-ups

Then,

Review HSPU Scaling

Metcon Prep

(10:00 – 20:00)

3 Rounds of:

1a) Power Clean Building in weight each set x 1. Rest 30s.

1b) Wallball x 5. Rest 30s.

1c) Handstand Push-up or Scaling Option x 3. Rest 30s.

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Rx+:(Full Workout)

L3: (20 Rounds) (185, 125)

L2: (15 Rounds) (14, 10) (5 Box Push-ups per round) (135, 95)

L1: (15 Rounds) (10, 8) (5 Box Push-ups per round) (4, 155, 105 Deadlifts)

35 Min Time Cap

Extra Credit

(AFTER CLASS)

5 Minutes of “Recovery” of your choice:

– Light Foam Rolling

– P. Breathing

– Light cyclical work ie. bike, row, jog or light sledpull x 5 minutes