11 Dec CrossFit WOD, December 12, 2019
Posted at 20:00h
in Work out of the day
12/12/2019
Warm-up
Weightlifting
Deadlift (Weight)
10 x 3 @ 65% Every minute
Metcon
Metcon (Time)
For total time:
20/15 Front Squats (155, 103)
21 Calorie Assault Bike
100 Double Unders
Rest 3:00
15 Front Squats (185, 123)
15/12 Calorie Assault Bike
75 Double Unders
Rest 3:00
9 Front Squats (225, 153)
9/7 Calorie Assault Bike
50 Double Unders
20/15 Front Squats (155, 103)
21 Calorie Assault Bike
100 Double Unders
Rest 3:00
15 Front Squats (185, 123)
15/12 Calorie Assault Bike
75 Double Unders
Rest 3:00
9 Front Squats (225, 153)
9/7 Calorie Assault Bike
50 Double Unders
Each Section is time capped at 7 Minutes
2) 3 Rounds of:
Bird Dogs x 5 ea.
Banded Glute Bridge x 5
2) 3 Rounds of:
Tempo Goblet Squat x 3
Air Jump Squats x 5
3) Training Prep
Deadlift Warm-up + Review