CrossFit WOD, December 16, 2021
3 Power Snatch + 2 Overhead Squat x 2 sets @ 70% of 1RM Snatch
3 Power Snatch + 2 Overhead Squat x 3 sets @ 75% of 1RM Snatch
E2MOM
1 Power Clean + 1 Hang Clean + 1 Clean x 2 sets @ 70% of 1RM Clean
1 Power Clean + 1 Hang Clean + 1 Clean x 3 sets @ 75% of 1RM Clean
E2MOM
40:00-60:00
For time:
50 Dumbbell Snatches (50/35)
100 Double Unders
100’ Handstand Walk
100 Double Unders
10 Rope Climbs
100 Double Unders
100’ Handstand Walk
100 Double Unders
50 Dumbbell Overhead Squats (50/35)
Scaling option to finish near the target score:
For time:
50 Dumbbell Snatches (40/25)
50 Double Unders or 100 singles
50’ Handstand Walk or 5 wall walks
50 Double Unders or 100 singles
5 Rope Climbs
50 Double Unders or 100 singles
50’ Handstand Walk or 5 wall walks
50 Double Unders or 100 singles
50 Dumbbell Snatches (40/25)
Target Time: sub 15 minutes
Time Cap: 20 minutes
Scoring: Time
MG Press/Push Workout OpenPrep & QuarterFinals
5-10-15-10-5
Strict Ring Dips
Strict Box Handstand Pushups
–rest 5 minutes —
35 Kipping Rings Dips
35 Kipping Hanstand Pushups
*Scaling Option for Workout:
5-10-15-10-5
Ring Pushups
Strict Box Handstand Pushups
–rest 5 minutes —
35 Strict Heel Box Ring Dips
20 Kipping Hanstand Pushups
Scoring: Time
0:00-12:00
1. Banded 7s – perform 7 reps of each movement
2. Movement Prep
8 Tempo Banded Goblet Squats 33X1
10 Single Arm DB Row (each arm)
10 Glute Bridge DB Floor Press