Daily Archives: June 24, 2019


12/24/2018

CrossFit Sans Reproche – CrossFit

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Metcon

Perform in reverse order.

Start with 12 Front Squats and end with 2 C&J’s

12 Days of Outlaw (Time)

12 Days of Outlaw

After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

RX+:

1 Clean & Jerk @ 225/150#

2 Muscle-Ups

3 Box Jumps 36/30″

4 Hang Squat Snatch @ 115/75#

5 Bar Facing Burpees

6 Push Press @ 115/75#

7 Pistols (alternating)

8 T2B

9 Wall Ball 20/14#

10 C2B Pullups

11 HSPU

12 Front Squats @ 225/150# (no racks)

RX:

1 Clean & Jerk @ 185/120#

2 Dips

3 Box Jumps 30/24″

4 Hang Squat Snatch @ 95/65#

5 Bar Facing Burpees

6 Push Press @ 95/65#

7 Box Top Pistols

8 T2B

9 Wall Ball 20/14#

10 Pullups

11 HSPU

12 Front Squats @ 185/120# (no racks)

Scale:

1 Clean & Jerk @ 135/95#

2 Push-Ups

3 Box Jumps 24/20″

4 Hang Snatch @ 65/45#

5 Bar Facing Burpees

6 Push Press @ 65/45#

7 Air Squats

8 Toes to Pole (feet above waist)

9 Wall Ball 14/10#

10 Ring Rows

11 Toes on Box HSPU

12 Front Squats @ 135/95# (no racks)

Notes: Clean & Jerk may be any style. HSPU are head to floor and kipping is allowed. Racks ARE NOT allowed for Front Squats.

My Christmas gift to you…