15 Dec CrossFit WOD, December 16, 2019
Posted at 20:00h
in Work out of the day
12/16/2019
Warm-up
Weightlifting
Front Squat Box Squat (Weight)
1) Front Box Squat – Regular Stance/Parallel Box (13-15"):
Build to a heavy set of 3 in 8 sets. Rest 2:00
– Sit Back on the box slightly – no touch n go
– Shoot for 80-85% of Front Squat 1RM if known
Build to a heavy set of 3 in 8 sets. Rest 2:00
– Sit Back on the box slightly – no touch n go
– Shoot for 80-85% of Front Squat 1RM if known
Metcon
Firestorm (AMRAP – Reps)
"Firestorm"
In an 8:00 Window:
1k Row
Remaining time AMRAP:
Squat Clean Thrusters (135, 93)
In an 8:00 Window:
1k Row
Remaining time AMRAP:
Squat Clean Thrusters (135, 93)
RX + 155/103
Auxiliary Work
AMRAP 5:
Glute Circuit – X-Band Walks x 5 right + 5 Left
Single Leg Glute Hip Thrusts – Front Foot Elevated x 5 each.
Glute Circuit – X-Band Walks x 5 right + 5 Left
Single Leg Glute Hip Thrusts – Front Foot Elevated x 5 each.
2) AMRAP 5 of:
Cossack Squats, 5 per side
Bird Dogs x 5 ea
Banded Glute Bridge x 5
3) AMRAP 3 of:
Squat Clean Thruster w. empty barbell x 3
Kneeling Jumps + Vertical Jump x 3
4) Review Front Box Squats