WOD
 | Wed, Dec 21 2022 |  |
| CrossFit 20221221 | Home WOD 20221221 |
CrossFit 20221221
(Time, Rx2, Rx3)
Warmup
Muscle-up Progression
DL & OHS loading
WOD:
- 15 Double DB Burpee Box Overs (35/20)
- 15 Deadlifts (185/125)
- 15 Overhead Squats (95/65)
- 15 Jumping Ring Muscle Ups
Rx2 - 155/105 DL, 75/55 OHS, low rings
Rx3 - 135/95 DL, 65/45 OHS, banded pullups + banded dips
| 0% |  | |  | 0% |
| Coach B | 6:32 Rx2 | | | Tracy L | 8:44 Rx2 | | | Tricia | 9:15 Rx2 | | | Sushant | 9:45 Rx2 | | | Zack | 8:06 Rx3 | | | Joanie | 9:50 Rx3 | | | Wayne | 11:18 Rx3 | | | Dylan | 11:27 Rx3 | 165 DL | | Matt | 14:35 Rx3 | | | Clarice | 6:18 | Rx50 | | Lisa | 7:38 | 85# dl | | Derrick | 8:16 | 10 of each | | Ankur | 9:19 | 45# OHS | | Marcus | 11:00 | Tried hard |
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Home WOD 20221221
(Time)
Warmup: 2 rounds
25-ft lateral bear crawl /direction
15 weighted RDLs
10 consecutive step-ups /leg
10 weighted presses /arm
10 wall squats
WOD:
15 weighted clean burpees
15 weighted single-leg squats /leg
15 weighted single-arm overhead squats /arm
15 burpee broad jumps (4 ft)
– Perform all reps of the single arm and single leg movements on one side before switching to the second side.
– For the clean burpees, perform a burpee, lift an object up over a target, and then traverse the target.
Stretch: 2 rounds
- 30 sec Pigeon stretch /leg
- 30 sec Couch stretch /leg
| 0% | | | | 0% |
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