22 Dec CrossFit WOD, December 23, 2019
Posted at 20:00h
in Work out of the day
12/23/2019
Warm-up
Weightlifting
Power Clean (Weight)
Power Clean: Build to a 1RM in 10 sets. Rest 2:00
– Sets should look like 3-3-2-2-1-1-1…
– Lasted a 1RM on 8/5.
– There should only be 3-4 singles ABOVE 90%
– Sets should look like 3-3-2-2-1-1-1…
– Lasted a 1RM on 8/5.
– There should only be 3-4 singles ABOVE 90%
Metcon
Kiss The Sky (Time)
"Kiss the Sky"
3 RFT:
12 Burpees
12 DB Front Squat (50, 35)
Rest 6:00 + Repeat
3 RFT:
12 Burpees
12 DB Front Squat (50, 35)
Rest 6:00 + Repeat
Auxillary Work
AMRAP 5:
Glute Circuit – Green Band Walks x 5 right + 5 Left
Single Leg Front Elevated Glute Hip Thrusts x 5 each.
Glute Circuit – Green Band Walks x 5 right + 5 Left
Single Leg Front Elevated Glute Hip Thrusts x 5 each.
Barbell Complex of:
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Goodmornings
5 Barbell Rows
10 Green Band Walks each direction
Then,
Review Power Clean