CrossFit WOD, December 21, 2023

CrossFit – Thu, Dec 21

Warm-Up
Warm-Up

1 Round

20 Toe Touch Jumping Jacks

10 Banded Pass Throughs

8 Plank to Pike

6 Banded Pull Aparts

Into…

1 Round

10 Up-Downs

10 Banded Around the Worlds

8 Tempo Push-Ups (31X1)

6 Overhead Banded Pull Aparts

Into…

1-2 Rounds (Time Permitting)

5 PVC Cuban Press*

5 Hang Muscle Snatch

5 Behind the Neck Snatch Grip Push Jerks

*Athletes hold the PVC pipe in their Snatch grip and perform an upright row into a press overhead practicing bar path.

Strength – All
EVERY 1:30 x 5 SETS (Weight)

1 Power Snatch

+

2 Hang Power Snatches

*Start Light and build to Moderate.

(Score is Weight)

Workout – All
4 SETS (AMRAP – Rounds and Reps)

AMRAP x 3 MINUTES

1-2-3-and so on…

Power Snatch (Athlete Choice)*

2-4-6-and so on…

Push-Ups

-Rest 1:30 b/t Sets-

*Weight Options…

(95/65)

(135/95)

(155/115)

Start at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

KG BB1: (42.5/30)

KG BB2: (60/42.5)

KG BB3: (70/47.5)

Optional Cool Down
2-3 SETS FOR QUALITY

1:00 Walking Rest or EZ Bike

10 Arm Haulers

5 Calf Raises on Elevated Surface w/:03 Pause in Bottom

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)