CrossFit WOD, December 10, 2021

by | Dec 8, 2021 | WOD

Friday, December 10th 2021

Warm-up
A. General
1 round
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Rotating T spine squats

B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm

C. Specific
2 sets @30-50%
3 Tempo clean pull
3 Box jumps
3 Tall power cleans
3 Box jumps
3 Front squats 1 1/4
3 Box jumps
3 Tempo Squat cleans

Metcon
Metcon (4 Rounds for reps)
Every 5 mins x 4 sets
3 rounds
3 Squat Cleans
7 Box Jumps 30/24"

Weights
60%-65%-70%-75%

Score: Time of each set
TC: 20mins

Scaling options
Beginner
Every 5mins minutes x 4 sets
3 rounds
3 Power Cleans
7 Box jumps @ mod

Weights
Start Light and Progress each round to moderate

Intermediate
Every 5mins minutes x 4 sets
3 rounds
3 Squat Cleans
7 Box Jumps @24/20"

Weights
55%-60%-65%-70%-75%

COMP
As written

Strength
Deadlift (3 x 8 @55-60%)
Rest 120-180sec between sets

Score: Weight used across each set
TC: 10mins

Scaling options
Beginner
Deadlift
3 x 8 @Light-Moderate
Rest 120-180sec between sets

Intermediate and COMP
As written

Extra Accessory
Metcon
Good morning
3 x 10@mod, good form
Rest 60-90 seconds between sets

Goal: Post chain strength

We are using this to reinforce the posterior chain from the day’s work.