CrossFit On Track – CrossFit

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Metcon (Time)

12 Days of Christmas

12 Rounds, add a “Day” each round

1 – 1 Overhead Squat @ 135/95

2 – 2 Power Snatch @ 135/95

3 – 3 Snatch Deadlift @ 135/95

4 – 4 Widegrip Strict Pull Ups

5 – 50 Double Unders

6 – 6 24/20″ Box Jumps

7 – 7 Toes to Bar

8 – 8 Devil’s Press

9 – 9 Cal Ski Erg

10 – 100′ Walking Lunge w/ 45/25# plate overhead

11 – 11 Wall Walks

12 – 120 Sec Front Rack Hold @ 135/95

Metcon (Weight)

An Alternative Christmas…. Part 1

Every 90 sec x 10

1 Snatch Pull +

1 Power Snatch +

1 Squat Snatch +

1 Overhead Squat

– start light, increase weight each round

Metcon (Time)

An Alternative Christmas… Part 2

5 Rounds x

Max Unbroken Widegrip Strict Pull Ups

12 Reverse Grip Bentover Row

20 GHD Sit Ups

+

4 Rounds x

60 sec Front Rack Hold @ 1RM Clean weight

100 ft OH Walking Lunge w/ 45/25# Plate

Metcon (Time)

An Alternative Christmas… Part 3

3 Rounds for Time:

30 Cal Row

10 Burpee Box Jump Overs

75 Double Unders