CrossFit WOD, December 20, 2021
6:00-38:00
Weekly Workout #1:
2x (3min moderate, 90sec rest),
1min fast
-Rest 3min-
2x (2min moderate, 60sec rest),
40sec at faster pace
Rest 3min-
2x (90sec moderate, 45sec rest),
20sec controlled sprint
-Rest 3min-
60sec at max effort
*Score: Calories from 60 Sec at Max Effort
Scoring: Calories
44:00-55:00
60 Double Unders
30 Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
10 Burpee Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
30 Pull Ups
60 Double Unders
Option 2
45 Double Unders or 120 single under
20 Pull Ups or jumping pull ups/aussie pull ups
45 Double Unders- 120 su
15 Chest to Bar – jumping C2B or Aussie
45 Double Unders -120 su
10 Burpee Pull Ups – or Burpee Jumping
45 Double Unders
15 Chest to Bar
45 Double Unders
20 Pull Ups
45 Double Unders
Target Time: sub 8 minutes
Time Cap: 11 minutes
2 Snatch Pulls + 2 Snatch x 2 sets @73% of 1RM
2 Snatch Pulls + 2 Snatch x 3 sets @78% of 1RM
* Rest 2 mins between sets *
Scoring: Load
Echo Bike
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. Workout Prep (Done after the bike , so after the first metcon)
1 Set (at workout pace):
20 Double Unders
5 Pull-ups
20 Double Unders
5 Chest to Bar
20 Double Unders
5 Burpees