09 Dec CrossFit WOD, December 10, 2018
Posted at 20:00h
in Work out of the day
12/10/2018
Warm-up
Weightlifting
Power Clean (Weight)
Power Clean: 1RM. Rest 2:00
– Take 8-10 sets and build to a new 1RM.
– Take 8-10 sets and build to a new 1RM.
Warm-up
Power Clean + Thruster: Build to Metcon weight performing reps of 2 + 2. Rest 60s.
Metcon
Barn Burner (Time)
Barn Burner
For time:
40 Power Cleans (115, 73)
30 Thrusters (115, 73)
For time:
40 Power Cleans (115, 73)
30 Thrusters (115, 73)
Auxillary Work
Banded Russian Swings: 3 x 30 (light). Rest 60s.
6 RDLs
6 Muscle Cleans
6 Thrusters
6 Green Band Walks Left + Right
6 Banded Goodmornings
Then,
6 Minutes to Review Power Cleans on coaches call