28 Dec CrossFit WOD, December 29, 2022
Posted at 20:00h
in Work out of the day
CrossFit – Thu, Dec 29
Warm-up
Weightlifting
Snatch (5 x 1)
Perform 5 singles within 60-75% of 1RM Snatch
Every 90 Sec
Clean and Jerk (5 x 1)
Clean and Jerk:
Perform 5 singles within 60-75% of 1RM Clean and Jerk
Every 90 Sec
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean (135/95)
Bar Facing Burpees
Stimulus for this workout is steady pacing while managing intensity early on. Off the start, athletes will want to come out hot; who wouldn’t? It’s low reps, quick sets, and will make you feel warm and toasty inside. Then as we climb the ladder, reality begins to set in, and the “oh crap” factor hits. Athletes need to control the pace early to allow for continuous non-stop effort for 10 minutes.
3 min Machine
-into-
4 World’s Greatest Stretch (each side)
-into-
3 sets (PVC or Empty Bar)
3 Muscle Snatch
3 Overhead Squats
3 Muscle Cleans
3 Front Squats
3 Push Press