27 Dec CrossFit WOD, December 28, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Workout Prep
Workout Prep**
3 sets (Add weight)
1 Squat Snatch + 1 Overhead Squat
1 Strict Handstand Push Up
1 Kipping Handstand Push Up
– rest 30 seconds between sets –
3 sets (Add weight)
1 Squat Snatch + 1 Overhead Squat
1 Strict Handstand Push Up
1 Kipping Handstand Push Up
– rest 30 seconds between sets –
Metcon
Metcon (2 Rounds for reps)
4 Rounds
8 Overhead Squats (115/80)
8 Strict Handstand Push-Ups
-At 10:00-
4 Rounds
12 Front Squats (115/80)
12 Handstand Push-Ups
8 Overhead Squats (115/80)
8 Strict Handstand Push-Ups
-At 10:00-
4 Rounds
12 Front Squats (115/80)
12 Handstand Push-Ups
TIme cap each set 8 minutes
Weightlifting
Single Arm DB Bench Press (Weight)
No rest.
3 sets: 10 reps (each side)
Build to a moderate weight and stay the same or build across all sets
Build to a moderate weight and stay the same or build across all sets
10-sec handstand hold
3 Push Press (empty bar – build across)
3 Front Squats (empty bar – build across)
3 Overhead Squats (empty bar – build across)