CrossFit On Track – CrossFit
Metcon
Metcon (Time)
12 Days of Christmas
Comp
(135/95 for barbell movements)
1 squat clean thruster
2 OH squats
3 push jerk
4 hang squat clean
5 squat snatch
6 Am. KB swing 70/55
7 HSPU (strict)
8 TTB
9 C2B pullups
10 burpee box jump over 24/20
11 muscle ups
12 rope climbs
Metcon (Time)
12 Days of Christmas
Core
(95/65 for barbell movements)
1 thruster
2 front squats
3 push press
4 hang power clean
5 powersnatch
6 Am. KB swing 55/35
7 HSPU (any)
8 TTB
9 pull-ups
10 burpee box jump over 24/20
11 cal assault bike
12 Turkish get-ups (6 per arm)
Metcon (Time)
12 Days of Christmas
Beginner
(Use a pair of dumbbells for first 5 movements)
1 thruster
2 front squat
3 push press
4 hang power clean
5 ground to OH
6 Am. KB swing 35/20
7 HR Push-ups
8 abmat sit-ups
9 ring rows
10 burpees
11 cal row
12 wall walks
