CrossFit WOD, December 9, 2019

CrossFit WOD, December 9, 2019

12/09/2019

Metcon
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats

Weightlifting
Power Clean x 2 Squat Clean x 2 (Weight)
Build to a heavy set of 2 Power Cleans + 2 squats cleans in 8 sets

Warm-up
2-3 rounds of:
100m Row
5 Russian Kettlebell Swings

Metcon
Metcon (Time)
3 Rounds for time:
500 Meter Row
21 Russian Kettlebell Swings (70, 53)
15 Squat Cleans (95, 63)

18 Min Cap

Auxillary Work
Front Foot Elevated Split Squats: 3 x 10 ea. Rest 60s.