CrossFit WOD, December 23, 2022

by | Dec 21, 2022 | WOD

CrossFit – Fri, Dec 23

Warm-up

A. General

2 rounds

30 sec Forward lunges

30 sec in and out squats

Then,

2-3 minutes

“Bang Bang Drill”

B. Specific

– Vertical jumps with the bar

-Tall muscle clean

-Stretched extension hold + power clean (slingshot effect)

-Tempo first pul + stretch extension hold +power clean

-Tempo first pull + stretch extension hold +power clean

-Tempo power clean

B Specific (Continued)

-Jerk dip

-Push press

-Jerk drops

-Tall jerk: https://youtu.be/QWCyQBN1vDM

-Jerk

Weightlifting
Clean and Jerk (Power Clean & Jerk
1 RM)

TC: 12 min

Score: Weight

Scaling Options

Beginner

6 x 2 power cleans + 1 jerk

Intermediate & Perform

As Written

Metcon
Metcon (Time)

6 rounds for time

10 Thrusters 75/55lbs

5 C2B Pull ups

Rest 2 minutes

6 rounds for time

10 Front squats 75/55lbs

5 pull ups

TC: 17 minutes

Score: Total time, subtract the 2 minutes rest

Scaling Options

Beginner

4 rounds

8 Thrusters @45/35 lbs

5 Jumping Pull ups

—

4 rounds

10 Front Squats @45/35 lbs

5 Jumping Pull ups

Intermediate

10 Thrusters @95/65 lbs

5 Pull ups

—

12-15 Front Squats @75/55 lbs

5 Pull ups

Perform

N/A

Extra Accessory
Core (Checkmark)

Tabata Hollow body rock