“12 Days of CrossFit”
1 Power Snatch
2 Thrusters
3 Push Press
4 Front Squats
5 Power Cleans
6 Box Jumps
7 Burpees
8 KB/DB Swings
9 Goblet Lunges
10 Toes-to-Bar
11 Bar Muscle-Ups
12 Calorie Bike
RX: 95/65, 53/35, 24″/20″
Complete like the song: 1 Power Snatch; 2 Thrusters +1 Power Snatch; 3 Push Press + 2 Thrusters + 1 Power Snatch.
Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…
Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…
Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups
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