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 | Tue, Nov 12 2019 |  |
 | Thu, Dec 19, 2019 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party |
| Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party |
| Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party |
| Most Recent Benchmark: 12 Days of Christmas WOD on Dec 22, 2025 (20 days ago) |
Tuesday November 12 2019 Partner WOD Piggy Back(Time) Tuesday November 12, 2019 Strength Deadlift 3 @ 70% 3 @ 75% 3 @ 80% WOD 'Piggy Back' Teams of 2 (25:00 TIME CAP) 12 Rounds For Time: 12 Alternating Dumbbell Snatches 50/35 55+(35/20) 12 Lateral Burpees Over Dumbbell 12 x 10 Meter Shuttle Run (green to green or black to black/down and back = 2 reps) *Switch After Fully Completed Rounds (6 Each) STIMULUS • One athlete works at a time in this fast paced partner workout • The athlete working will complete all 36 repetitions before switching off to their partner • Each partner will complete 6 rounds each, for a total of 12 • The score is the time it takes to complete all 12 rounds • We'll cap today's workout at 25 minutes STRATEGY • Athletes will likely be working for 1:30-2:00 and resting for 1:30-2:00 • The goal here is to hold a strong, but maintainable pace • Athletes can find a speed on the first 3 rounds that they see themselves holding on the last 3 rounds • Think fast, but under control through each movement • With the dumbbell snatch opening things up off a couple minutes of rest, let's try to hold on for unbroken sets throughout MOVEMENTS DUMBBELL SNATCHES • Athletes will alternate hands every rep for these single arm dumbbell snatches • Let's choose a weight here that will be completed unbroken on every round LATERAL DUMBBELL BURPEES • There is no need to stand to full extension on these lateral dumbbell burpees • The feet do need to pass over the bell, not behind them, for the rep to count One of the standards of t |
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