24 Dec, 2021
12.24.21
Metcon
With a 12 min time cap:
1 min Row
1 min Row
Then complete 3 sets of:
8 Banded Pull Downs
8 Banded Reverse Flys
8 Banded Y’s
Then complete 3 sets of:
5 Empty barbell Good Mornings
5 Romanian Deadlifts
5 Front Squats
Then complete 3 sets of:
5 Empty barbell Strict Press
5 Push Press
5 Split Jerks
Shoulder Press (In 8 mins build to heaviest 1 rep for the day)
Beginners and anyone not able to perform heavy strength work aim for a heavy 5 rep
Rest 3 Mins
Split Jerk (Every 90 secs x 12 mins (8 rounds): 1 rep)
Try to start around 70% of your 1RM and build to your best for the day!
Any beginners should work with 2 or even 3 reps here with Push Jerk, Split Jerk or Push Press. Do not go for heavy 1 rep if technique is not sound.
Any beginners should work with 2 or even 3 reps here with Push Jerk, Split Jerk or Push Press. Do not go for heavy 1 rep if technique is not sound.
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Metcon
Optional Extra Work
Complete 3 sets of:
15-20 Banded Barbell Curls
15-20 Barbell Supine Triceps Extensions
15-20 Banded Pec Fly’s
Rest as needed
