, CrossFit WOD, December 14, 2020 | CrossFit Lowell

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Warm-up
Warm-up
3 rounds, not for time of:
7 good mornings, empty barbell
7 deadlifts, empty barbell
5 hang power cleans, empty barbell
5 front squats, empty barbell
5 shoulder press, empty barbell

Metcon Rx
Clean and Jerk (1-1-1-1-1-1-1)
Compare to 08.25.2020.

Use the heaviest weight you can for each set.
Rest as needed between sets.

Super Fitness Robot load:
90% or more of your 1RM.

More Likely load:
75% or more of your 1RM.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results. For more scaling options and modifications research

Metcon Scaled
Power clean + front squat + push press (1-1-1-1-1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.

7x(1+1+1)

Compare to 08.25.2020.

No Equipment Workout
Metcon
10 rounds of:
max rep Broad Jumps, 30 secs
Rest 1 min

After Party
Metcon (Time)
5 rounds for time of:
50 Double Unders
10 Push Press, 95/65 lbs

Cool Down
Warm-up
Foam Roller (back, lats, etc.)

Lacrosse Ball Trap Stretch
1-2 mins per side.

Hamstring Stretch
Hold 1-2 mins per side.