CrossFit WOD, December 6, 2019


Wendler Wk 2 Front Squat

Warm-up
Warm-up
Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.

3:00-4:00 of Slow Bike or Rolling (during Intro!)

Into…

2 SETS
10 Step-Back Groiners + Air Squat*
10 Alt. Elbow Punches
5 Full-Grip Front Squats (for warm-up, really drive up in full grip)
10 Alt. Sit-Thrus**
5 Close-Grip Push-ups (:02 pause at the top)

Strength
Front Squat (3-3-3*)
3-3-3*
Front Squat

*Set 1 – 65-70% x 3
Set 2 – 75-80% x 3
Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout
“POINT BREAK” (Time)
FOR TIME
9-7-5-15-12-9
Front Squat (155/105)|(115/75)
Bar Facing Burpee
RX= FIT RX+= PER

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