12.19.12 – WOD

What sticks out the most is when Burgener says that 90% of all missed lifts are attributed to the footwork. This video is rather long, but if you have the time watch it. Focus on your footwork when performing any Olympic weightlifting movement.


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  • Christmas Eve, 12/24/12: 8am CrossFit, 9am CrossFit, 10am BaseFit (no other classes)
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With a 30 minute running clock get as far as you can through:

5 rounds of:
60 yard shuttle sprint
10 Push-ups

5 rounds of:
20 jumping alternating lunges
10 plate push press, 45/25 pound plate

5 rounds of:
20 Air Squats
10 Bench Dips

If you make it to this point treat it like an AMRAP and start back in the beginning.


45 minute running clock:

– 15 minutes to find a 1RM Power Clean

– 15 minute AMRAP of:

8 Ring Dips
10 Box Jumps, 24/20 inch box
12 OH Walking Lunge with 55/35 pound plate

– 15 minutes to find a 1RM Bench Press

Post results to comments and www.BeyondTheWhiteBoard.com

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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