28. Dec
CrossFit WOD, December 28, 2021
12-28-21
Warm-up
Metcon (Time)
thats a big twinkle
"That’s a big Twinkie."
15:00-30:00
15:00-30:00
15 min cap
AMRAP 2 Minutes
12/10 Calorie Bike Erg
6 Sandbag Cleans (100/70)
20 Muscle Ups or BMU or burpee pull ups or burpee jumping pull ups
– Rest 1:00 after each 2:00. Continue until 20 total muscle ups have been accumulated –
*Sub 12/10 Calorie Row if needed
*Sub Power Clean (135/95) if needed
SCALING
The SCALING aims to help have at least 50 seconds of muscle work.
Scaling option to finish near the target score:
AMRAP 2 Minutes
12/10 Calorie Bike Erg
6 Sandbag Cleans (70/50)
12 Muscle Ups or BMU or burpee pull ups or jumping burpee pull ups
Rest 1:00 after each 2:00. Continue until 12 total muscle ups have been accumulated –
*Sub Row if needed
*Sub Power Clean (95/65) if needed
Power Clean (3-3-2-2-2)
Power Clean 3-3-2-2-2
3 Power Cleans x 2 sets @ 50% 1RM clean
3 Power Cleans x 3 sets @ 55% 1RM clean
3 Power Cleans x 2 sets @ 50% 1RM clean
3 Power Cleans x 3 sets @ 55% 1RM clean
E90OM
Clean Pull (4 x 3 )
Clean Pull 4×3
3 Clean Pulls x 2 sets @ 75% of the 1RM Clean.
3 Clean Pulls x 2 sets @ 80% of the 1RM Clean.
3 Clean Pulls x 2 sets @ 75% of the 1RM Clean.
3 Clean Pulls x 2 sets @ 80% of the 1RM Clean.
E90 OM
2. 2-Sets:
1:00 Bike (10 Damper)
15 Banded Good Morning
10 Russian KB Swing (Moderate-Heavy)
10 Ring Kip to Swing
5 Strict Ring Dip (Singles)