05 Dec CrossFit WOD, December 6, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Hang Clean (Weight)
Hang Squat Clean:
– Establish a 3 RM for the day
– Establish a 3 RM for the day
Take 15 MInutes and find a 3RM for the day
Clean Deadlift (Weight)
3 Clean Deadlift x 3 Sets @90% 1RM Clean
Workout Prep
Workout Prep**
1 set
2 Front Squat
3 Pull Ups
2 Shoulder to Overhead
2 Chest to Bar
1 set
2 Front Squat
3 Pull Ups
2 Shoulder to Overhead
2 Chest to Bar
Metcon
Metcon (2 Rounds for reps)
21-15-9
Push Press (95/65)
Pull-Ups
Push Press (95/65)
Pull-Ups
– At 10:00-
15-12-9
Shoulder to Overhead (135/95)
Chest to Bar
5 Kip Swings
10 Ring Rows or 5 Pullups
5 Pushups
– into –
3 sets (Empty Barbell)
3 Hang Clean High Pull
3 Hang Muscle Clean
3 Push Press
3 Hang Squat Clean