Daily Workout WOD, December 22, 2019

12.22.19

Morris (Time)

AQAP complete:
50 Wall Balls (20/14)
40 Cal (Ski/Row)
30 Alternating DB Snatches (50/35)
20 Box Jump Overs (24/20)
15 Bar Muscle Ups

Teen CrossFit Games athlete Jacob Morris recently passed away following complications with his heart surgery. Jacob was an excellent athlete, finishing 7th in the 16-17 year old teenage division earlier this year in Madison. This was his last workout before surgery.

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Daily Workout - Fri, Jan 27

Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)

Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips

Daily Workout WOD, December 22, 2019

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