04 Dec CrossFit WOD, December 5, 2019
Posted at 20:00h
in Work out of the day
12/05/2019
Warm-up
Upper Body Warm up
3-Way Banded Shoulder + Lat Stretch x 30s each position
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Warm-up
Review Snatch
Weightlifting
Snatch (Weight)
Snatch: Heavy 1 in 12 sets. Rest 90s.
– Goal is to hit 90% of 1RM if known
– Any style snatch is acceptable today
– Goal is to hit 90% of 1RM if known
– Any style snatch is acceptable today
Warm-up
2) Metcon Warm-up:
3 Rounds of:
3 Power Snatch
3 Overhead Squat
20 Double Unders
Rest 60s.
*progress to metcon weight over the 3 rounds.
3 Rounds of:
3 Power Snatch
3 Overhead Squat
20 Double Unders
Rest 60s.
*progress to metcon weight over the 3 rounds.
Metcon
Metcon (AMRAP – Rounds and Reps)
Open Style
AMRAP 9
6 Power Snatch (95, 63)
6 Overhead Squats
30 Double Unders
AMRAP 9
6 Power Snatch (95, 63)
6 Overhead Squats
30 Double Unders