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Daily Workout WOD, December 22, 2021

22 Dec, 2021

12.22.21

Metcon
90 secs/side Couch Stretch
Then for 8 mins complete 2-3 sets of:
1 min of Singles
8 Prone WTY Stretches
5 Hang Muscle Snatches
5 OH Squats
5/side OH Reverse Lunges
Metcon
Technical Focus: Snatch Balance
Complete 3 sets of 3 reps focusing on technique
Snatch (EMOM x 12 mins: 1 rep building to heavy single)
Start at about 70% and build to your best 1RM for the day.
Beginners should work with 2 or even 3 reps here. Do not try for a 1RM unless technique is sound.

For those not comfortable with the Snatch we can scale to 3/side OH DB Lunges or one DB OH with other in Front Rack for more of a challenge.

Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

You can scale as follows:
DUs – Same # of Singles
OH Squats – OH Plate Lunges (45/25)
Ring and Bar MUs – 16 C2B or Pull Ups / 20 Jumping C2B/Pull Ups
Metcon
Optional Extra Work

Complete the following for quality:
21-15-9 Strict Pull Ups
21-15-9 DB Bench Press (50/35)
30 GHD Sit Ups or Feet on Bench Crunches or Anchored Sit Ups

Archives Previous WODs
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