20 Dec CrossFit WOD, December 21, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Weightlifting
Back Squat (Weight)
Back Squat:
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 4RM.
Workout Prep
Workout Prep**
2 sets
2-3 Strict Handstand Push-Ups
2 Alternating Dumbbell Snatch (increase weight after 1st set)
2 sets
2-3 Strict Handstand Push-Ups
2 Alternating Dumbbell Snatch (increase weight after 1st set)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-Ups
Alternating Dumbbell Snatch (70/50)
Strict Handstand Push-Ups
Alternating Dumbbell Snatch (70/50)
Time Cap 18 Min
1:00 Machine
10 Banded Good Mornings
10-sec handstand hold
5 Single Arm Dumbbell Press (each side)
5 Alt. Dumbbell Snatch (lightweight – focus on transition)
– into –
3 Sets
5 Slow and Controlled Banded Back Squats (empty bar/ add weight)