06 Dec CrossFit WOD, December 7, 2020
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Warm-up
AMRAP x 5 MINUTES
30 Mountain Climbers
20 Lateral Jumps Over Barbell
10 Good Mornings
5 Burpees
30 Mountain Climbers
20 Lateral Jumps Over Barbell
10 Good Mornings
5 Burpees
Strength
Metcon (Weight)
EMOM x 3 MINUTES
5 High Hang Power Clean
5 High Hang Power Clean
-Into-
EMOM x 4 MINUTES
4 Hang Power Clean
-Into-
EMOM x 5 MINUTES
3 Power Cleans
*Increase weight every round. Start light and build to moderate.
(Score is Weight)
Workout
Metcon (2 Rounds for reps)
AMRAP x 6 MINUTES
6 Power Snatch (95/63)
8 Front Rack Reverse Lunges
10 Lateral Burpees
6 Power Snatch (95/63)
8 Front Rack Reverse Lunges
10 Lateral Burpees
-Rest 2:00-
AMRAP x 6 MINUTES
3 Power Snatch (115/78)
4 Front Rack Forward Lunges
5 Lateral Burpees
(Score is Rounds + Reps)