12/21/16

20
Dec

12/21/16

ACCF’s Holiday Schedule:

Dec. 24th- Regular Schedule
Dec. 26th- Class at 9:00 am & Noon, Open Gym 9:00 am 1:00 pm
Dec. 31st- Regular Schedule
Jan. 2nd- Class at 9:00 am & Noon, Open Gym 9:00 am 1:00 pm

Wednesday

Metcon
“12 Days of Christmas”
For Time
1 Sumo Deadlift High-Pull (95/65 lbs)(75/55)
2 Thrusters (95/65)(75/55 lbs)
3 Push Press (95/65 lbs)(75/65)
4 Power Cleans (95/65 lbs)(75/65)
5 Power Snatches (95/65 lbs)(75/65)
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.

Accessory

strict press 75% x 5 @ 85% x 3 @ 95% x 1+ (or +5 lbs to previous week)
DB 3 Way Raise (front, mid, side =1) x 5

Leave a Reply