CrossFit WOD, December 27, 2021

CrossFit WOD, December 27, 2021

Monday

Warm-up
8 min AMRAP
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

Weightlifting
Clean and Jerk (Weight)
Take 3-5 minutes to work up to their 75% of 1Rm Clean and Jerk
Then

Every 90 Sec for 10 Sets
2 Squat Clean and Jerks x 10 sets @75% of 1RM Clean and Jerk

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13

13 Hang Clean and Jerks (95/63)
13 Lateral Burpees
13 Pull Ups