CrossFit Mt Juliet | 12 days
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12 days

23 Dec 12 days

CrossFit Mt Juliet – CrossFit

View Public Whiteboard

New Section

Open Gym 8:30 – 10:30 today

Come do 12 Days if you didn’t get a chance on Friday or do your own thing. Merry Christmas Eve!


The crossfitters were nestled all snug in their beds, while visions of burpees danced in their heads

Mobility/Warm Up

Warm-up (No Measure)

Low Back Smash

Overhead Tissue Smash

COACH’S CHOICE WARM UP

Metcon

Metcon (Time)

12 Days of Christmas

*Performed like the song order. 1, 2-1, 3-2-1, 4-3-2-1…

1 Muscle Up (Bar or Rings)

2 Overhead Squats (95/65)

3 Power Snatches (95/65)

4 Handstand Push-ups

5 Toes to Rings

6 Burpees over the Bar

7 Push Jerk (95/65)

8 Hang Squat Clean (95/65)

9 Box Jumps (24″/20″)

10 KB Goblet Squats (53/35)

11 KB Sumo Deadlift High Pulls (53/35)

12 KB Single Arm Overhead Lunge (53/35)

Metcon

Option 2

12 Day of CrossFitMas (Time)

Burpees over the Bar X 25

95/65 deadlifts X 12

95/65 Hang Clean X 11

95/65 shoulder to Overhead X 10

115/85Deadlifts X 9

115/85 Hang Clean X 8

115/85 Shoulder to Overhead X 7

135/105 Deadlifts X 6

135/105 Hang Clean X 5

135/105 Shoulder to Overhead X 4

155/125 Deadlifts X 3

155/115 Hang Clean X 2

155/125 to Overhead X 1

Burpees over the Bar X 25

Post Workout Mobility

Warm-up (No Measure)

Classic Spinal Twist

Hip External Rotation w/ Flexion (Pigeon)

Accessory

Metcon

Metcon (Time)

TWO PARTS

3 ROUNDS FOR TIME

300m/250m Row

10 Push Press (95/65)

-Rest 2:00-

3 ROUNDS FOR TIME

200m Run

10 Push Press (135/95)

12 Day of CrossFitMas (Time)

Burpees over the Bar X 25

95/65 deadlifts X 12

95/65 Hang Clean X 11

95/65 shoulder to Overhead X 10

115/85Deadlifts X 9

115/85 Hang Clean X 8

115/85 Shoulder to Overhead X 7

135/105 Deadlifts X 6

135/105 Hang Clean X 5

135/105 Shoulder to Overhead X 4

155/125 Deadlifts X 3

155/115 Hang Clean X 2

155/125 to Overhead X 1

Burpees over the Bar X 25

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