Workout of the Day

CrossFit WOD, December 30, 2021

12-30-21

Warm-up
1. Banded 7s – perform 7 reps of each movement

2. Movement Prep
3 sets
30 seconds Kettlebell Front Rack Wall Sit Hold
30 seconds Nose to Wall
50ft Dumbbell Waiter Walk (each)

Power Snatch (2-2-2-1 )
Power Snatch 2-2-2-1
2 Power Snatch x 1 sets @ 50% of 1RM Snatch
2 Power Snatch x 2 sets @ 55% of 1RM Snatch
1 Power Snatch x 1 sets @ 60% of 1RM Snatch
EMOM
Back Squat (tempo 3x 5 )
TEMPO Back Squat 3×5 (4:0:3:0) LIGHT
4 Sets of 5 Back Squat with (4:0:3:0) Tempo (4 second descent, no pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 60% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavy

Metcon (Time)
He Slimed me

"He slimed me."
40:00-60:00

AMRAP 20 Minutes
Run 1600m
Row 2000m

Scoring: Time

Athletes Notes

TARGET SCORE
Target Rounds: 1.5+

Minimum Rounds before Scaling: None