17 Dec CrossFit WOD, December 18, 2018
Posted at 20:00h
in Work out of the day
12/18/2018
Warm-up
Weightlifting
Split Jerk (Weight)
EMOM 8:
Minutes 0:00-4:00: 2 Jerks @75%
Minutes 5:00-8:00: 2 Jerks @80%
Minutes 0:00-4:00: 2 Jerks @75%
Minutes 5:00-8:00: 2 Jerks @80%
Metcon
Metcon (Time)
For time:
30-20-10
Alt. DB Snatch (50, 35)
Pull-ups
Calorie Bike
30-20-10
Alt. DB Snatch (50, 35)
Pull-ups
Calorie Bike
RX+ CTB Pull ups
12:00 Time Cap
50 Jumping Jacks
40 Air Squats
30 Shoulder Taps (Left + Right = 1)
20 Scorpions (total)
10 Yoga Push-ups
Then with your band:
10 Pass Thru
20 Banded Pull-aparts
10 Around the World (5 each)
20 Banded Pull-aparts