WODs

CrossFit WOD, December 18, 2019

By December 15, 2019No Comments
191218

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Press (E2M x 5, 3 Reps Increasing)
Every 2 minutes for 5 rounds, perform 3 Push Press from the rack. Increase the weight each round, no dropping between reps. Record your heaviest 3. No Jerks!

Metcon
191218
8 Rounds for time: 12 Min Cap

8 Push Press
8 Front Rack Lunges

Rx = 95/65#
Rx+ = 115/75#

* STIMULUS * Unbroken all day long. Take your rest on your transitions between movements/rounds. Stay consistent.

Mods – 1.) Barbell weight/Front Squats

Extra Work
Metcon
Calorie Pyramid with
multiple ergs

100k goal: 50/10, 40/20
30/30, 20/40, 10/50.

200k goal: 60/10, 50/20
40/30, 30/40, 20/50,
10/60.