12 Dec CrossFit WOD, December 13, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Snatch (Weight)
3 Squat Snatch x 10 sets @70% of 1RM Snatch
* Complete a set every 90 seconds
* Complete a set every 90 seconds
Metcon
Metcon (AMRAP – Reps)
Teams of 2
15 min AMRAP
15/12 Calorie Row
15 Deficit Push Ups (4in/2in)
* Rower is always occupied *
* Scored by total pushups by team
15 min AMRAP
15/12 Calorie Row
15 Deficit Push Ups (4in/2in)
* Rower is always occupied *
* Scored by total pushups by team
Pace on the rower should be a push pace because athletes on push ups will get done before row every time and rowing athlete cannot move to push ups until the first athlete is done. The rower must be occupied at all times. Scored by total reps of push ups completed by the team.
1 min easy row
10-floor plate press
10 pass-throughs with PVC pipe
5 Birddogs (each side)
– into –
3 sets (Empty Barbell)
3 Snatch Grip Deadlifts
3 Snatch High Pulls (From High Hang)
3 Muscle Snatch
3 Snatch Push Press
3 Overhead Squats