CrossFit WOD, December 3, 2022

by | Dec 1, 2022 | WOD

CrossFit – Sat, Dec 3

Warm-up

A. Game/Fun warm up

Med ball mailman

​​https://youtu.be/eUK5UIN2XsY

B. Mobility

Half kneeling hip flexor stretch

5/5 reps @ 7 sec hold- Glute contraction

https://www.youtube.com/watch?v=Hmec1bQBQOE

C. Activation

3 sets

6 alternating Lunging wall balls

3 Hang Snatch high pulls + 3 Hang muscle snatch + 3 Btn push press

1 Burpee box jump over

Metcon
Metcon (Time)

In the format of 3 minutes on, 1 minute off (until you finish the work)

Every interval begins with a buy in of 8 BBJO 24/20”

50-40-30-20-10

Wallballs 20/14lbs

Hang power Snatch 75/55lbs

TC: 28 minutes

Scaling Options:

Beginner:

Buy in: 6-8 burpees

Reduce reps to 30-25-20-15-10

Intermediate:

Buy in: 6 BBJO

Wallballs @ 14/10lbs

Perform:

N/A

TEAM (Time)

In the format of 3 minutes on, 1 minute off (until you finish the work)

One person Performs 8 BBJO while the other athlete is working on the Wall Balls & the Hang snatches.

60-50-40-30-20

Wallballs

Hang Power Snatches 75/55lbs

Extra Accessory
Metcon (Checkmark)

3 sets

8/8 Bulgarian Split Squat

25’ Banded Crosswalk