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HB2.1 Speed Squat & CrossFit 12 days of Christmas WOD

[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of Wide stance box squat prior to the working weight. In-between MWOD areas of need
-No run/row today
[accordion title=”Strength”]
-DE Box Squat
Wide stance, High Bar, Just below parallel box.
[accordion title=”S&C WOD”]

-12 days of Christmas WOD

Complete 1, then 1&2, then 1&2&3, and so on till you get to 12.

1 Deadlift (275/185)
2 Muscle Ups
3 DB Thrusters (35/20)
4 Pistols (each leg)
5 Swings (70/53)
6 Burpees
7 Pull Ups
8 DB Lunges (35/20)
9 Push Ups
10 Box Jumps
11 One Arm Snatches (35/20)
12 TGU (35/20)
[accordion title=”Assistance”]
Tall Clean 75% 1RM x2 x5
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]
Speed squats, these help you to generate power by using bands and also we are going wide to enable you to strengthen your hips. Then a benchmark testing the ultimate bodyweight/gymnastic wod: Cindy.




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