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Wednesday 12.12.2018

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Warm-up Drills
I. Row 2:00
II. Dynamic Series
-Run/Jog
-High Knees
-Butt Kicks
-Shuffle
-Karaoke
-Run/Jog
…Then…
-Tall Duck Walk
-Duck Walk
-High Bear Crawl
-Low Bear Crawl
-Scorpions
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat

Front Squat 4-4-4-4 (75%)

Notes: Athletes should base their percentage for today’s workload off of their functional 1RM established on 12.05.2018.

Post loads to comments.

“Isabel or Grace”

Isabel
30 x Snatches for time

OR

Grace
30 x Clean and Jerks for time

Men: 135 lb.
Women: 95 lb.

Notes: Isabel and Grace are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Post your choice of girl and time and load to comments.

Katelyn

4 thoughts on “Wednesday 12.12.2018”

  1. Did a version of Monday’s WOD
    “A Path Less Travelled”
    5 Rounds for time of
    Row 250m
    7 x Push Jerk (135/95lbs)
    15 x Push-ups
    Modified
    1:45 on Treadmill for Row/30# DBs
    16:45

    Reply
  2. Did a version of Monday’s WOD
    “A Path Less Travelled”
    5 Rounds for time of
    Row 250m
    7 x Push Jerk (135/95lbs)
    15 x Push-ups
    Modified: Treadmill for 1:45 each round/30# DBs
    16:47

    Reply

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