CrossFit WOD, December 5, 2022

by | Dec 3, 2022 | WOD

CrossFit – Mon, Dec 5

Warm-up

A. General

60sec Row/Bike/Run/Ski @ easy

30sec Banded sidewalks (15sec/side)

60sec Row/Bike/Run/Ski @ Moderate

30sec Pause Air squats

60sec Row/Bike/Run/Ski @ Hard

30 sec, wall walk into HS hold / Inchworm

B. Specific

1 set

6/6 Bulgarian split squats

6 Good mornings

6 hang muscle snatch

6 Front squats

6 push press

Then build to working set of:

3 Hang power cleans

3 Front squats

3 Jerks

Weightlifting
Clean (EMOM 10minutes
3 Hang Clean
3 Front Squat
3 Jerk

@60% of 1RM Clean)

TC: 10 min

Score: Weight

Scaling Options

Beginner

@ controlled weight across all sets

Intermediate & Perform

As Written

Back Squat (3 Sets of 5 Reps
40/50/60%

Use your new working 1RM. This is either the highest single you hit last week, or if you hit a true ALL TIME 1RM, 90% of the true 1RM.)

Metcon
Metcon (Time)

3 rounds for time

750/600m Row

7 Wall walks

50 Wall Balls 20/14 lbs

KG: 9/6 KG

TC: 25 minutes

Score: Time

Scaling Options:

Beginner

500/400m Row

7 Inch Worms

30 Wall Balls @ Light

Intermediate

600/500m Row

4 Wall walks

40 Wall Balls @ 16/12 lbs

Perform

3 rounds for time

750m Row

100′ HS walk

50 Wall Ball

Extra Accessory
Metcon (Weight)

Bulgarian Split squat

3 x 8/8

Rest 60-90 seconds between sets

3 seconds eccentric

1 sec at the bottom