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CrossFit WOD, December 16, 2021

15 Dec CrossFit WOD, December 16, 2021

Posted at 20:00h in Work out of the day by

Thursday

Warm-up
3 Way Banded Shoulder Stretch
-INTO-
7 min AMRAP
3 Clean Deadlifts
3 Muscle Cleans
3 Shoulder Press
3 Low Box Jumps

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.
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.

Workout Prep
Workout Prep**
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)

Auxillary Work
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)