WODs

CrossFit WOD, December 10, 2019

By December 8, 2019No Comments
Nimble Giant

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Snatch (E2M x 5, 2 Reps)
Every 2 minutes for 10 minutes, perform 2 Full Snatch. Increase the weight each round. Reset after rep 1, do not have to be Touch and Go. Record your best 2.

Metcon
Nimble Giant
E2MOM x 7:

4 Snatch
30 Double Unders

Rx = 75/55#
Rx+ = 95/65#

* STIMULUS * Squat Snatch! Stay consistent and set the pace on Round 1. Allow minimum of :45 seconds of rest.

Mods – 1.) Barbell weight/Power Snatch 2.) 30 Singles

Extra Work
Metcon
5000m with rate
changes every 1000m.

Vary your stroke rate as
follows:
RowErg: 22
spm/24 spm/26 spm/24
spm/22 spm

SkiErg: 32 spm/34
spm/36 spm/34 spm/32
spm

Bike: 70 rpm/80
rpm/90 rpm/80 rpm/70
rpm.