WODs

CrossFit WOD, December 21, 2019

By December 15, 2019No Comments
191221

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (E2M x 5, 3 Reps Increasing)
Every 2 minutes for 5 Rounds, perform 3 Back Squats. Increase the weight each round, use a spotter as needed. Focus on range of motion and form.

Metcon
191221
8 Rounds for reps:

1 Min AMCAP Row
: 1 Min rest :

1 Min AMRAP Thrusters
: 1 Min rest :

Rx = 96/65#
Rx+ = 115/75#

* STIMULUS * Consistent output each round, pace early to maintain similar numbers.

Mods – 1.) Barbell weight/Front Squats/Push Press

Extra Work
Metcon
100k goal: 3 x 10
minutes with two
minute rest in between.

200k goal: 6 x 10
minutes with two
minute rest in between.