WODs

CrossFit WOD, December 16, 2019

By December 15, 2019No Comments
191216

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Hang Snatch + Snatch (E2M x 5, Complex AHAP)
Every 2 minutes for 5 rounds, perform 1 Hang Snatch + 1 Snatch. Reset after the Hang. Increase the weight each round and record your heaviest complex. Hold on to the bar but NOT a touch and go lift.

Metcon
191216
10 Min AMRAP:

10 Hang Power Snatch
15 Sit-ups
25 Double Unders

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

* STIMULUS * Weight on that bar you can cycle a couple rounds unbroken. No less that 5/5 as fatigue sets in. Work on those Doubles!

Mods – 1.) BB weight 2.) Plank/Assisted sit-up 3.) 50 singles/15 DU Attempts

Extra Work
Metcon
Tabata Intervals
8 rounds of 20 seconds
on, 10 seconds rest. Vary
the damper each set.

100k goal: 4 sets total.
200k goal: 5 sets total.

Metcon
3 sets:

10 Bird-dog
10 Weighted Hip thrusts