Crossfit Garage – CrossFit
Metcon
12 Days of Christmas (Time)
1 Burpee
2 Clusters
3 Power Snatch
4 T2B
5 Push press
6 Kettlebell Swings 53/35
7 Pull-ups
8 Dips
9 Box Jumps (24″/20″)
10 Push ups
11 Power cleans
12 Overhead squats
Weight is 95/65 for everything
Rx+
1 Burpee Muscle up (bar or ring)
2 Clusters
3 Power Snatch
4 T2B
5 Push press
6 Kettlebell Swings 70/53
7 C2B pull ups
8 Ring dips
9 Box Jumps (30/24)
10 HSPU
11 Power cleans
12 Overhead Walking Lunge Steps (45#/25# Plate)
All weight is 115/80
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
12 Days of Christmas #2 (Time)
1 Cluster
2 jerks
3 pull ups
4 T2B
5 Push press
6 Kettlebell Swings 53/35
7 jumping lunges
8 Dips
9 Box Jump overs (24″/20″)
10 push ups
11 goblet squats 53/35
12 burpees
Weight is 95/65 for everything
Rx+
1 Cluster
2 jerks
3 pull ups
4 T2B
5 Push press
6 Kettlebell Swings 70/53
7 jumping lunges
8 Ring Dips
9 Box Jump overs (24″/20″)
10 HSPU
11 goblet squats 70/53
12 burpees *wear a vest 20/14 back to day 1
All weight is 135/95
Time Cap:50 min
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Last year the Rx+ weight was 115/80