13. Dec
CrossFit WOD, December 13, 2021
12-13-21
Warm-up
Metcon (Calories)
Bike progression
Bike
6:00-16:00
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
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
5 Front Squats x 5 sets @ 90-95% of 1RM Clean
E2MOM
Metcon (Time)
Rudolph
Rudolph
45:00-60:00
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
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)