WODs

CrossFit WOD, December 3, 2019

By December 1, 2019 No Comments
Agonalia

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Hang Power Snatch + Power Snatch (E2M x 5, Complex AHAP)
Every 2 minutes for 10 minutes, perform 1 Hang Power + Power Snatch. Start with a Deadlift to establish the Hang position. Take a second to reset after the Hang but don’t dump the bar. Increase the weight each round and record your heaviest complex.

Metcon
Agonalia
For time: 15 Min Cap

40 Alternating DB Snatch
30 Pull-ups
30 Alternating DB Snatch
20 Pull-ups
20 Alternating DB Snatch
10 Pull-ups
10 Alternating DB Snatch
5 Pull-ups

Rx = 35/20# + Pull-ups
Rx+ = 50/35# + Chest to Bar Pull-ups

* STIMULUS * Manage your beggining sets to allow consistent output in the lower reps. Break up pull-ups early to allow last 5 to go unbroken.

Mods – 1.) DB weight 2.) Banded/Rack pull-ups

Extra Work
Metcon
Erg Stroke Counting Ladder.

1 on/1 off up to 30 on/30 off.