23. Dec
CrossFit WOD, December 23, 2021
12-23-21
Warm-up
Clean (5 x 3 )
Clean Pull + Power Clean + Clean 5×3
1 Clean Pull + 1 Power Clean + 1 Clean x 2 sets @ 75-80% of 1RM Clean
1 Clean Pull + 1 Power Clean + 1 Clean x 3 sets @ 80-85% of 1RM Clean
E2MOM
1 Clean Pull + 1 Power Clean + 1 Clean x 2 sets @ 75-80% of 1RM Clean
1 Clean Pull + 1 Power Clean + 1 Clean x 3 sets @ 80-85% of 1RM Clean
E2MOM
Back Squat (5 x 5 )
Back Squat 5×5
5 Back Squats x 5 sets @ 80-85% of 1RM
E2MOM
5 Back Squats x 5 sets @ 80-85% of 1RM
E2MOM
Metcon (AMRAP – Reps)
Christmas Vacation
Christmas Vacation
40:00-56:00
40:00-56:00
4 sets:
AMRAP 3 Minutes
30/24 Calorie bike Erg (OR 300m Run)
30 Air Squats
Max Step Back Lunges (35s/20s)
-Rest 1 Minute b/t sets-
TARGET SCORE
60/54 is the rep total done BEFORE any lunges
Target Reps each set: 90/84+ (30+ lunges)
Minimum Reps before scaling each set: 70/54 (10 lunges)
option 2 to finish near the target score:
4 sets:
AMRAP 3 Minutes
24/20 Calorie bike Erg (OR 250m Run)
25 Air Squats
Max Step Back Lunges (25s/15s)
-Rest 1 Minute b/t sets-
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Movement Prep
bergner warm up clean, and back squat