08 Dec CrossFit WOD, December 9, 2019
Posted at 20:00h
in Work out of the day
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
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
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)
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.