14 Dec CrossFit WOD, December 15, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Dec 15
Warm Up
Weightlifting
Clean and Jerk (10 x 1)
Clean and Jerk:
Perform 10 singles within 70-80% of 1RM Clean and Jerk
Workout Prep
Workout Prep
1 set: With partner
4 Box Jump Overs (each)
5/4 Calorie Row (each)
Metcon (Time)
Teams of 2
50-40-30-20-10
Box Jump Overs (24/20)
30/24 Calorie Row
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through