17. Dec
CrossFit WOD, December 17, 2021
12-17-21
Warm-up
Metcon (Time)
cupid
Cupid
12:00-26:00
12:00-26:00
FULL SEND FRIDAY
For Time
15-10-5
Dumbbell Thrusters (2×50/35)
30-20-10
Chest to Bar Pull Ups
5 MINUTE CAP
-rest Until Minute 6-
30-20-10
Dumbbell Thrusters (2×35/20)
15-10-5
Bar Muscle Ups
8 MINUTE CAP
Scoring: Time
Back Rack Lunge (5×20)
Back Rack Lunges 5×20
20 Back Rack Walking Lunge Steps x 5 sets
20 Back Rack Walking Lunge Steps x 5 sets
– Work up to challenging weight
– Superset 5x max height/distance broad jumps
* Rest 2 minutes between sets *
Bench Press (5×5)
Bench Press 5×5
5 Bench Press x 5 sets (work up to a 5RM)
5 Bench Press x 5 sets (work up to a 5RM)
– Superset 15 push ups
* Rest 2 minutes between sets
Scoring: Load
Barbell Row (3×10)
Barbell Chinese Row 3×10
10 Barbell Chinese Row x 3 sets (Work up to a max)
10 Barbell Chinese Row x 3 sets (Work up to a max)
– Superset 12 Kipping Pull Ups
* Rest 2 minutes between sets
0:00-12:00
1. Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
6 minutes moving through
1:00 cardio (your choice) (moderate)
10 Air squats, 5 Pike push ups
10 Hanging scap retractions, 6 kip to swing, 2 strict pull ups
5 Single arm dumbbell thrusters (each side) (light)