07 Dec CrossFit WOD, December 8, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Workout Prep
Workout Prep**
1 set
1 Devils Press
2 Dumbbell Thrusters
2 Burpee Box Jump Over
1 set
1 Devils Press
2 Dumbbell Thrusters
2 Burpee Box Jump Over
Metcon
Metcon (Time)
Pick Your Poison
Option 1
20 Rounds
1 Devils Press (50s/35s)
2 Dumbbell Thrusters (50s/35s)
3 Burpee Box Jump Over (24/20)
Option 2:
10 Rounds
2 Devils Press (50s/35s)
4 Dumbbell Thrusters (50s/35s)
6 Burpee Box Jump Over (24/20)
Option 3:
5 Rounds
4 Devils Press (50s/35s)
8 Dumbbell Thrusters (50s/35s)
12 Burpee Box Jump Over (24/20)
Auxillary Work
Advance:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
4 min AMRAP
3 Double DB Sntach (light weight)
3 Double DB Squats (light weight)
3 Double DB Shoulder to Overhead (light weight)
3 Box Step-ups (each side)