09. Dec
CrossFit WOD, December 9, 2021
12-9-2021
Warm-up
Power Snatch (5X3)
Power Snatch 5×3
3 Power Snatch x 2 sets @ 70% of 1RM
3 Power Snatch x 3 sets @ 75% of 1RM
3 Power Snatch x 2 sets @ 70% of 1RM
3 Power Snatch x 3 sets @ 75% of 1RM
* Rest 60-90 seconds between sets
Back Squat (8-8-6-6-5)
Back Squat 8-8-6-6-5
8 Back Squats
8 Back Squats
6 Back Squats
6 Back Squats
5 Back Squats
8 Back Squats
8 Back Squats
6 Back Squats
6 Back Squats
5 Back Squats
* Start at 60% and work up in weight each set.
* Rest 2 minutes between sets
Metcon (Time)
Ugly Christmas Sweater
40:00-60:00
40:00-60:00
For time:
25 Devils Press (50s/35s)
250’ Dumbbell Walking Lunge (50s/35s)
75 Burpee Box Jump Over (24/20)
*Partition as desired
For time:
25 Devils Press (35s/25s)
250’ Dumbbell Walking Lunge (35s/25s)
75 Burpee Box Jump Over (20/16)
*Partition as desired
TARGET SCORE
Target Time: 15-17 minutes
Time Cap: 20 minutes
Accessory Work
7 SETS (1 SET EVERY 2:30)
2:00 MIN BIKE
15 ghd SIT UPS
AT THE 25 MIN MARK
7 MIN EMOM
5/4 MUSCLE UPS
2:00 MIN BIKE
15 ghd SIT UPS
AT THE 25 MIN MARK
7 MIN EMOM
5/4 MUSCLE UPS
2. Movement Prep
3 sets:
8x Single Arm Dumbbell Step Up (each leg)
10x Single Arm DB Row (each arm)
20x Deadbug (lay on back and hold kettlebells above you while performing dead bugs)
3. Workout Prep (Done after the lifting)
1 Set: (at workout pace)
1 Devils Press (at workout weight)
2 Thrusters (at workout weight)
3 Burpee Box Jump Over (at workout height)