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WOD

CrossFit WOD, December 18, 2019

By December 17, 2019No Comments

12.18.2019

Daily Mindset
How to be happy Step #3
Remember we are mortal.
Our time is limited on this earth, live each day to the fullest. Don’t put off, what can be done today.

Warm-up
(0-15:00)
AMRAP 3:00
3 ring rows (or 10s active hang)
5 empty bar push press
7 empty bar front squats
9 jumping jacks
+
Modified Barbell warm up
5 shrugs
5 hang clean high pull
5 muscle clean (from mid shin – pausing just above knee for 2s
5 front to back presses (from front rack to back rack)
5 power clean and jerk

Teach/Movement Prep
(15-25:00)
Half Kneeling DB press
– performance focus: keeping body square and bracing core | Move. Prep: 2-3 reps/arm w/ lighter DB

Plank hold
– performance focus: keeping legs engaged and hips down | Move prep: 2-3 push ups w/ 10s hold at top

3-point DB row
– Set-up: Hinge at the hips keeping back flat / Row dumbbell to bottom of ribcage and keep elbow tight to the body.
– Move prep: 2-3 reps/arm w/ lighter DB

Wall ball shots
– Performance focus: launching ball with hips–through heels | Move prep: 3 WB squats + 3 WB thrusters + 3 WB shots

Double unders
– Performance focus: taking shoulders out of it. Keep upper back "loose" and wrist action snappy | Move prep: 30s practicing

Strength
(25-40:00)
Half Kneeling Single Arm DB Press (@2011; 8-10/arm x 3; rest 10s )
OPEN: bottoms up KB press @2011

Build each set if tempo and reps are perfect

plank hold (45-60s x 3 sets; rest 10s)
1 second = 1 rep
Single Arm DB Row (@10X2; 6-9/arm x 3 sets; rest 90s)
Build each set if tempo and reps are perfect

Metcon
(45-60:00)
Double Take (3 Rounds for reps)
AMRAP 3:00
50 wall ball shots (20/14-10’/9’)
AMRAP double unders w/ remaining time

Rest 1:00

AMRAP 4:00
40 cal row
AMRAP wall ball shots w/ remaining time

Rest 2:00

AMRAP 5:00
30 power clean and jerks (115/85)
AMRAP row calories w/ remaining time

OPEN (RX+): power clean & jerk 135/95

Notes:
** Stimulus: instead of thinking just get through 50-40-30 reps as fast as possible, lets take a step back and look to perform those reps/movement with a little more movement focus. Break up the WBS and the clean and jerks into smaller sets, focusing on cycling form. For WBS, look for sets of 10-20 and for clean and jerks, sets of 3-5

Score is total # of reps for each AMRAP, but only 2nd movement of each. So for first AMRAP, score is only # of double unders or single unders. If you do not complete the 50 WBS, score for that "round" is 0 and note WBS completed in notes.

Double Take (BUILD) (3 Rounds for reps)
AMRAP 3:00
40 wall ball shots (14/10-10’/9’)
AMRAP Single Unders w/ remaining time

Rest 1:00

AMRAP 4:00
30 cal row
AMRAP med ball cleans (full squat) (14/10)

Rest 2:00

AMRAP 5:00
20 Hang Power Clean + Push Press (95/655)
AMRAP row calories w/ remaining time

Barbell / Extra Strength
Weighted Pull-ups (1.1.1.1.1.1. x 4 sets; rest 5s/rep and 60s after s)
Strict HSPU (@6-8s lower; 3 reps x 4 sets; rest as needed)
shoot for a longer lower time than previous week.
Single Arm DB Bench Press (@20X1; 8-10/arm x 3 sets; rest 30s)
Dual KB Front Rack Carry (40m x 3 sets; rest 60s)
Snatch Drop + OHS @2511 + Squat Snatch (Every 2:00 x 6-8 sets; build small every other set)
Snatch Drop and OHS done together, you can drop bar and reset quickly for squat snatch

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