Saturday 12/23

CrossFit Uncensored – CrossFit


Metcon

Metcon (Time)

“12 Days of CrossFit”

Do 1, then 2-1, then 3-2-1, then 4-3-2-1….

CAT- 1

1 Squat Snatch (135/95#)

2 Box Jumps (30/24″)

3 Push Presses (135/95#)

4 Toes-to-Bar

5 Hang Power Cleans (135/95#)

6 Hand-Release Push-ups

7 Deadlifts (135/95#)

8 GHD Sit-ups

9 Kettlebell Swings (70/53#)

10 Lunges (10 each side)

11 Wallballs (30/20#)

12 Cal Assault Bike

CAT- 2

1 Squat Snatch (115/85)

2 Box Jumps (24/20″)

3 Push Presses (115/85)

4 Toes-to-Bar

5 Hang Power Cleans (115/85)

6 Hand-Release Push-ups

7 Deadlifts (115/85)

8 Sit-ups

9 Kettlebell Swings (53/35#)

10 Lunges (10 each side)

11 Wallballs (20/14#)

12 Cal Assault Bike

CAT-3

1 Squat Snatch (95/75)

2 Box Jumps (20/18″)

3 Push Presses (95/75)

4 Knees to Elbow

5 Hang Power Cleans (95/75)

6 Hand-Release Push-ups ( From Knees OK)

7 Deadlifts (95/75)

8 Sit-ups

9 Kettlebell Swings (35/26#)

10 Lunges (10 each side)

11 Wallballs (14/10#)

12 Cal Assault Bike

CAT- 4

1 Squat Snatch (Empty Barbell)

2 Step Ups

3 Push Presses (Empty Barbell)

4 Knee Raises

5 Hang Power Cleans (Empty Barbell)

6 Hand-Release Push-ups ( From Knees OK)

7 Deadlifts (Empty Barbell)

8 Sit-ups

9 Kettlebell Swings (26/18#)

10 Lunges (10 each side)

11 Wallballs (10/8)

12 Cal Assault Bike