09 Dec CrossFit WOD, December 10, 2021
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Weightlifting
Shoulder Press (Weight)
Shoulder Press:
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.
Workout Prep
Workout Prep**
10 Double Unders
5 Wall Balls
2 Double Dumbbell Box Step ups
10 Double Unders
5 Wall Balls
2 Double Dumbbell Box Step ups
Metcon
Metcon (3 Rounds for reps)
3 sets
3:00 Amrap
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Ups (50s/35s)(24/20)
– rest 1:00 between sets –
3:00 Amrap
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Ups (50s/35s)(24/20)
– rest 1:00 between sets –
30 sec single/double unders
5 wall balls (focus on arm cycling)
5 box step up (each)
5 Shoulder Press (empty bar)