You are here: Home | Blog
 
December 23, 2014

12 Day of Christmas…
Do this to the tune of the
carol.
First round do 1 snatch,
2nd round do 2 muscle ups
+ 1 snatch.
3rd round do 3 cleans + 2
MU + 1 Snatch
ETC…
12 rounds total.

Scaled
(Choose 10, 20 or 40 min time
cap. Adjust weight, bands,
height as necessary)
1 Power Snatch (95/65lb)
2 Pull Ups
3 Power Clean (95/65lb)
4 Push Ups
5 Burpees
6 Air Squats
7 Push Jerks (95/65lb)
8 Kettlebell Swings (24/16kg)
9 Knee ups
10 Box Jumps (24/20″)
11 Wall Balls (20/14lb)
12 Thrusters (95/65lb)

Rx
1 Power Snatch (135/95lb)
2 Muscle Ups
3 Cleans (full) (135/95lb)
4 Hand Stand Push Ups
5 Burpees
6 Pistols
7 Push Jerks (135/95lb)
8 Kettlebell Swings (24/16kg)
9 Toes to Bar
10 Box Jumps (24/20″)
11 Wall Balls (20/14lb)
12 Thrusters (135/95lb)

Rx+
1 Power Snatch (155/105lb)
2 Muscle Ups
3 Cleans (full) (155/105lb)
4 Hand Stand Push Ups
5 Burpees
6 Pistols
7 Push Jerks (155/105lb)
8 Kettlebell Swings (24/16kg)
9 Toes to Bar
10 Box Jumps (24/20″)
11 Wall Balls (20/14lb)
12 Thrusters (155/105lb)

Posted on by

Leave a Reply

Your email address will not be published. Required fields are marked *

 

Categories

 

Recent Posts

 

Archives

 

Most Read Articles

Friends of


Contact us

CrossFit 28
3201 Skyline Dr. Pineville
LA 71360