CrossFit On Track – CrossFit
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
