01 Dec CrossFit WOD, December 2, 2019
Posted at 20:00h
in Work out of the day
12/02/2019
Warm-up
Weightlifting
Thruster (Weight)
1) Thruster: Build to a 1RM in 10 sets from the rack. Rest 2:00
– Beginner: Heavy set of 3 from the Rack.
– Beginner: Heavy set of 3 from the Rack.
Warm-up
2) Metcon Warm-up:
3 Rounds of:
4 Thrusters
3 Bar Facing Burpees
Rest 60s
3 Rounds of:
4 Thrusters
3 Bar Facing Burpees
Rest 60s
Metcon
Jim Beam (Time)
For time:
9-15-21
Thrusters (95, 63)
Bar Facing Burpees
9 Min Cap
9-15-21
Thrusters (95, 63)
Bar Facing Burpees
9 Min Cap
50 Jumping Jacks
50 Ft. of Inch Worms no push ups
50 Ft. of X-Band Walks – 25 ft. each direction + 10 Banded Goodmorning before changing direction.
10 Bird Dogs each side
Then,
3 Sets of:
3 Thrusters from the rack warming the movement
*Between sets complete 3 Jumping Squats