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WOD

CrossFit WOD, December 21, 2019

By December 20, 2019No Comments

12.21.2019

Warm-up
(0-15:00)
3 rounds
20 single unders
5 PVC pass throughs
5 PVC OHS
3 push up to down dog
3 active spidermans/side
+
barbell warm up
5 good mornings
5 back squats
5 elbow rotation
5 BTN SN push press
5 OHS

Mobility (15-21:00)
Olympic wall sit 3:00
Banded OH distraction 1:30/side

Teach/Movement Prep
(21-35:00)
Bar facing burpees
Performance focus: staying low
Move prep:
2 step back and step forward
2 reps step back jump forward
2 reps jump back and jump forward

OHS
Performance focus: "pulling bar apart" to keep strong upper back
Move prep: 3 OHS w/ 3s pause at bottom
+
build to workout weight

Primer
(35-40:00)
5 OHS
5 BF burpees
20 DU/SU

Metcon
40-60:00
Punch Out (Time)
4 rounds (20 min cap)
12 OHS 95/65
16 bar facing burpees
100 double unders

OPEN(RX+): OHS (115/85)

Punch Out (BUILD) (Time)
4 rounds (20 min cap)
15 PVC Overhead Squats
16 burpees
200 single unders

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