The Combat PT Tent will be closed 24 and 25 Dec. The gym will be on Holiday hours (0900-1700) on 26 Dec. The gym will be on normal hours Monday and Friday only. Please plan accordingly.
PROGRAMMING NOTE: The re-test week for our current cycle will begin 6Jan. It will test our 5X5 on Back Squat and Bench Press, as well as see us re-test our Oly 1RMs. This will be a good test to see if all the hard work since late October has paid off!
With the condensed week, today will be our Annual “12-Day of Barbell” WOD!!!
Pic courtesy of CrossFit Government Island
“The 12 Days Of Barbell”
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull
This is done “12 Days of Christmas” style. This means, you start with 1 deadlift. Then you do 2 hang power cleans, then 1 deadlift. Then you do 3 front squats, 2 hang power cleans, 1 deadlift…etc until your last set starts with 12 sumo deadlift high pulls, and ends with one deadlift.
Bar weight –> as needed, but use the same bar/weight for all movements