10 Dec CrossFit WOD, December 11, 2021
Posted at 20:00h
in Work out of the day
Saturday
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Workout Prep
Once complete, have athletes take about 12 minutes to work up to workout weight for snatch while hitting a few seconds on the bike between sets. Sneak in a few Clean & Jerks while snatching
Metcon
Metcon (Time)
Part A
5 rounds
15/12 Assault or Echo Bike
3 Power Snatch 155/105
5 rounds
15/12 Assault or Echo Bike
3 Power Snatch 155/105
– Rest equal to the time to complete 5 rounds in Part A-
Part B
5 rounds
15/12 Assault or Echo Bike
3 Power Clean and Jerk 205/135