CrossFit WOD, December 15, 2022

by | Dec 13, 2022 | WOD

CrossFit – Thu, Dec 15

Warm-up

A. General

60sec Row

30sec Banded OH Squat

30sec World’s greatest stretch (15sec/side)

B. Mobility

PNF lat stretch on floor

10 rep/arm

– Contraction for 7-10 seconds

– stretching for 10 seconds

https://www.youtube.com/watch?v=2F-wH4sDFho

C.Specific

3 Snatch First Pull

3 box jumps

3 Snatch high pulls

3 box jumps

3 OHS

3  box jumps

3 Tempo Squat Snatch

Weightlifting
Power Snatch (Find a 1RM)

TC: 10 min

Score: Weight

Scaling Options

Beginner

Every 2 min

3 Power Snatches @ ascending

Intermediate & Perform

As Written

Metcon
Metcon (Time)

3 rounds for time

9-6-3

Overhead Squat @% Below

Burpee box jump-over 30/24”

1 min rest between rounds

Round 1: 70%

Round 2: 75%

Round 3: 80%

TC:16 min

Score: Time

Scaling Options

Beginner

6-3-1

OHS @ same weight across

Burpee

box jump @20″/plate

Intermediate

9-6-3

Overhead Squat as written

Burpee box jump-over @24/20″

Perform

9-6-3

Snatch

Burpee box jump-over @30/24″

Extra Accessory
Accessory (Checkmark)

Side lying clam raise

3 x 12

Rest 30 seconds between sides and sets

Hold 2 sec at peak contraction