15 Dec CrossFit WOD, December 16, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Shoulder Press (Weight)
Shoulder Press:
– Establish a 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 6 RM.
– Establish a 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 6 RM.
Shoulder Press (Weight)
Shoulder Press:
– Establish a 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 6 RM.
– Establish a 6 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 6 RM.
Workout Prep
Workout Prep**
3 sets
1 power clean
2 box jump-overs
* work up in weight and box height
3 sets
1 power clean
2 box jump-overs
* work up in weight and box height
Metcon
Metcon (Time)
1-3-5-7-5-3-1
Power Cleans (185/135)
2-6-10-14-10-6-2
Box Jump Overs (30/24)
Power Cleans (185/135)
2-6-10-14-10-6-2
Box Jump Overs (30/24)
Auxillary Work
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
-INTO-
7 min AMRAP
3 Clean Deadlifts
3 Muscle Cleans
3 Shoulder Press
3 Low Box Jumps