Workout of the Day

CrossFit WOD, December 13, 2021

12-13-21

Warm-up
0:00-5:00
Bike
1 Set:
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast

2. Movement Prep – (Perform after the bike)
3 sets:
10 Wall sit Dumbbell Strict Press
20 Banded Pull Apart (Palms up)
5 x 1 Overhead Squat + 1 Sots Press (light)

Metcon (Calories)
Bike progression

Bike
6:00-16:00

8 sets:
30sec fast,
45sec recovery,
No rest b/t reps or sets

Details: The cals accumulated during the 30sec fast interval should equal the same quantity of cals in the 45sec recovery interval.
Score: Total Calories

Snatch (2pos snatch (hang and floor) 5 sets of 2 reps)
2 Pos Snatch (Hang+ Floor) 5×2
1 Hang Snatch + 1 Snatch x 2 sets @ 75-80% of 1RM
1 Hang Snatch + 1 Snatch x 3 sets @ 80-85% of 1RM

E2MOM

Front Squat (5×5 )
Front Squat 5×5
5 Front Squats x 5 sets @ 90-95% of 1RM Clean

E2MOM

Metcon (Time)
Rudolph

Rudolph
45:00-60:00

3 sets
15 Toes to Bar
10 Burpee box jump overs (24"/20")
5 Power cleans (185/125)
-1:00 Rest between sets-

3 Sets
12 Toes to Bar
8 Burpee box jump overs (24"/20")
4 Power cleans (155/105)
-Rest 1 min
Scoring: Time

Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 4 minutes