CrossFit WOD, December 31, 2023

CrossFit – Sun, Dec 31

Warm-Up
Warm-Up

GENERAL WARM-UP
2-3 ROUNDS

100m Run

10 PVC Pass Thrus

10 Box Step-Overs*

10 Kip Swings

*Switch to 8 Box Jump Overs for the third round.

Into…

1-2 ROUND BB SPECIFIC WARM-UP (TIME PERMITTING)*

7 BB Snatch Grip RDL

7 BB Snatch Grip Deadlift

7 BB Snatch High Pulls

7 BB Muscle Snatches

*Can also be completed with a PVC pipe.

Workout – Performance
“COUNTDOWN (PERFORMANCE)” (Time)

FOR TIME*

10-9-8-7-6-5-4-3-2-1

Box Jump Overs (24/20)

Toes to Bar

Power Snatch (135/95)

*After each full round complete a 100m Run. The workout ends with a 100m Run.

(Score is Time)

KG BB: (60/42.5)

Workout – Fitness
“COUNTDOWN (FITNESS)” (Time)

FOR TIME*

10-9-8-7-6-5-4-3-2-1

Box Jump Overs (20)

Toes to Something

Power Snatch (95/65)

*After each full round complete a 100m Run. The workout ends with a 100m Run.

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down
2-3 SETS FOR QUALITY

1:00/1:00 Hamstring Barbell Smash or Foam Roll

10 Elevated Calf Raises w/:01 Pause in Bottom Position

10 Alt. Groiner/Hamstring Stretch

-Rest as Needed b/t Sets-

(No Measure)