22 Dec CrossFit WOD, December 23, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Warm-up
Weightlifting
Shoulder Press (Weight)
Shoulder Press:
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.
– Establish a 4 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 4 RM.
Workout Prep
Workout Prep**
– Practice a few light reps then go into the workout prep –
1 set
5/4 Calorie Ski
1 Sandbag Clean
– Practice a few light reps then go into the workout prep –
1 set
5/4 Calorie Ski
1 Sandbag Clean
Metcon
Metcon (Time)
6 Rounds
15/12 Calorie Ski Erg or 15/12 Calorie Assault Bike
3 Sandbag Cleans (150/100) or 3 Power Snatch (165/110)
15/12 Calorie Ski Erg or 15/12 Calorie Assault Bike
3 Sandbag Cleans (150/100) or 3 Power Snatch (165/110)
15 Min Cap
Auxillary Work
14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.
1 min easy ski or row
3 Sandbag Deadlifts
3 Hang Cleans
3 Shoulder Press
10 Alternating V-Ups