18 Dec CrossFit WOD, December 19, 2019
Posted at 20:00h
in Work out of the day
12/19/2019
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Warm-up
Weightlifting
Deadlift (Weight)
Build to a challenging, but perfect set of 3 in 10 sets.
– Reset reps – no touch n go
– PERFECT form on each rep – neutral spine/head neutral
– Reset reps – no touch n go
– PERFECT form on each rep – neutral spine/head neutral
Metcon
Metcon (Time)
For time:
100 Goblet Squats (70, 53)
*Every minute on the minute complete: 30 Double Unders
100 Goblet Squats (70, 53)
*Every minute on the minute complete: 30 Double Unders
10 Min Cap
Auxillary Work
Front Rack Carry: 5 Minutes of Max 50 ft. Trips – light KBS/Abs tight/Elbows in front
5 KB RDLs (squeeze glutes hard at top)
+ 5 X-Band Walks Left + 5 Right