14. Dec
CrossFit WOD, December 14, 2021
12-14-21
Warm-up
Metcon (Time)
DANCER
Dancer
15:00-35:00
15:00-35:00
Row 500m
20 Bodyweight bench presses
Row 1000m
15 Bodyweight bench presses
Row 2000m
10 Bodyweight bench presses
Scaling option to finish near the target score:
Row 500m
20 ¾ Bodyweight bench presses
Row 1000m
15 ¾ Bodyweight bench presses
Row 2000m
10 ¾ Bodyweight bench presses
Scoring: Time
Target Time: sub 15 minutes
Time Cap: 20 minutes
Clean (2 pos clean (floor and hang) 5 x 2 )
2 Position Clean (Floor + Hang) 5×2
1 Hang Clean + 1 Clean x 2 sets @ 75% of 1RM Clean
1 Hang Clean + 1 Clean x 3 sets @ 80% of 1RM Clean
1 Hang Clean + 1 Clean x 2 sets @ 75% of 1RM Clean
1 Hang Clean + 1 Clean x 3 sets @ 80% of 1RM Clean
E2MOM
Deadlift (3 x 8 reps)
Deadlift 3×8
8 Deadlifts x 3 working sets
8 Deadlifts x 3 working sets
* Move up in weight each set
* rest 2 minutes between sets
1. Banded 7s – perform 7 reps of each movement
2. 5 Minutes Moving Through:
1:00 row (start easy and build intensity)
5 inchworms into 5 push ups
5 bench press (start with empty bar and add weight)
3. Barbell Prep – (Perform after the metcon)
A) Burgener Warm Up Clean – 3-5 reps at each position