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12232017

22
Dec

12232017

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

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