19 Dec CrossFit WOD, December 20, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Clean and Jerk (Weight)
Take 3-5 minutes to work up to their 70% of 1Rm Clean and Jerk
Then
Then
Every 90 Sec for 10 Sets
2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk
Metcon
Metcon (AMRAP – Reps)
4 Rounds
1:00 Max Sand Ball Slams (40/20)
1:00 Max Double Unders
1:00 Max Sit Ups
1:00 Rest
Score = Total Reps
1:00 Max Sand Ball Slams (40/20)
1:00 Max Double Unders
1:00 Max Sit Ups
1:00 Rest
Score = Total Reps
1 min Machine (easy pace)
10 Heel Toe Rocks
15 Plate Toe Touches (each side)
5 Deadbugs (each side)
– into –
3 sets (Empty Barbell)
3 Clean Grip Deadlifts
3 Clean High Pulls (From High Hang)
3 Muscle Clean + Shoulder Press
3 Front Squats
3 Hang Squat Cleans + 3 Push Jerks