16 Dec CrossFit WOD, December 17, 2018
Posted at 20:00h
in Work out of the day
12/17/2018
Warm-up
Weightlifting
Front Squat (Weight)
20 Minutes
Front Squat: 1RM. Rest 2:00
– Beginner: 5 x 5, adding weight if form permits
Front Squat: 1RM. Rest 2:00
– Beginner: 5 x 5, adding weight if form permits
Metcon
Metcon (Time)
For time with a partner:
42-30-18
Bent-Over Rows (95, 63)
Hang Power Clean
Push Press
Back Squat
20 Min Cap
*Run 400 Meters after each completed round. Or Row 500 if too cold
42-30-18
Bent-Over Rows (95, 63)
Hang Power Clean
Push Press
Back Squat
20 Min Cap
*Run 400 Meters after each completed round. Or Row 500 if too cold
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then,
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Birg Dogs with a 3 count glute contraction on each rep (10 total reps)