28 Dec CrossFit WOD, December 29, 2020
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Warm-up
EMOM x 9 MINUTES
MIN 1 – :40 Single Unders
MIN 2 – :40 Kang Squats
MIN 3 – :40 Deadbugs
MIN 4 – :40 Reverse Single Unders
MIN 5 – :40 Lunges
MIN 6 – :40 Tuck-Ups
MIN 7 – :40 Single Single Double Unders
MIN 8 – :40 Air Squats
MIN 9 – :40 V-Ups
MIN 1 – :40 Single Unders
MIN 2 – :40 Kang Squats
MIN 3 – :40 Deadbugs
MIN 4 – :40 Reverse Single Unders
MIN 5 – :40 Lunges
MIN 6 – :40 Tuck-Ups
MIN 7 – :40 Single Single Double Unders
MIN 8 – :40 Air Squats
MIN 9 – :40 V-Ups
Strength
Metcon (Weight)
6 SETS*
2 Tempo Clean Deadlifts (3130)
+
1 Hang Power Clean
+
1 Power Clean
2 Tempo Clean Deadlifts (3130)
+
1 Hang Power Clean
+
1 Power Clean
*Keep weight light-moderate.
(Score is Weight)
Workout
Metcon (5 Rounds for reps)
EVERY 2:30 x 5 SETS
5 Power Cleans (135/95)
20 KB swings (53/35)
50 Double Unders
5 Power Cleans (135/95)
20 KB swings (53/35)
50 Double Unders
(Score is Each Set for Time)
KG BB: (60/45)|(45/30)