13 Dec CrossFit WOD, December 14, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
Back Squat (Weight)
Back Squat:
– Establish an 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.
– Establish an 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.
Workout Prep
Workout Prep**
1 set
5 GHD’s
4 Alternating Hang Dumbbell Clean and Jerk
4 Alternating Dumbbell Step Ups
1 set
5 GHD’s
4 Alternating Hang Dumbbell Clean and Jerk
4 Alternating Dumbbell Step Ups
Metcon
Metcon (Time)
5 Rounds
12 GHD Sit Ups or 12 V-Ups
14 Alternating Hang Dumbbell
Clean and Jerks (50/35)
16 Alternating Dumbbell Step-ups
(50/35) (24/20)
12 GHD Sit Ups or 12 V-Ups
14 Alternating Hang Dumbbell
Clean and Jerks (50/35)
16 Alternating Dumbbell Step-ups
(50/35) (24/20)
– into –
3 sets
5 GHD’s to parallel (focus on extension)
5 Alt. DB Hang Clean and Jerks (each side – lightweight)
5 Box Steps up (each side – bodyweight only)
5 Jumping Air Squats
– into –
3 Sets
5 Slow and Controlled Banded Back Squats (empty bar/ add weight)
20 sec. Knee Plank