WODs

CrossFit WOD, December 6, 2019

By December 1, 2019 No Comments
Tanzanite

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Press (E2M x 5, 4 Reps Increasing)
Every 2 minutes x 10 minutes, perform 4 Push Press off the rack. Increase the weight each round, no dropping between reps. Don’t rush the heavier lifts. Record your heaviest 4.

Metcon
CrossFit Open 13.2
10 Min AMRAP:

5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps 24/20"

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

* STIMULUS * Unbroken S2OH and Deadlift each round. Steady and consistent output.

Mods – 1.) Barbell weight (one bar per customer) 2.) Box height/step-ups

Extra Work
Metcon
Row/Bike/Ski. Mix and match if wanted

3 rounds of:

5 minutes easy
3 minutes moderate
1 minute hard.