December 21, 2023

CrossFit – Thu, Dec 21

Warm up

A. General

Amrap 5

50 Single Unders/ 25 Double Unders (or skip)

5/5 Single Leg V-Ups

10 PVC Dislocates

10 PVC OHS

B. Mobility

2-3 Rounds:

0:20 Dead Hang

0:40 Rest

*dead hang can be with toes touching ground as needed

C1. Specific Cleans

@ empty bar

5 Deadlifts

5 Muscle Cleans

5 Power Cleans, adding tempo as needed

5 Low hang power cleans

C2. Specific Metcon

10-20 DU/Single unders

4 TTB or modification

4 OHS @ chosen weight

Weightlifting (Weight)

Work up to a Daily Max

Power Clean + low hang power clean

TC: 12 Minutes

Score: Weight

Scaling Options

Beginner

5-6 sets of complex @ technical

Intermediate

As written

Metcon (Time)

For Time:

150 Double Unders

40 TTB

50 OHS @ 95/65 lbs

40 TTB

150 Double Unders

TC: 15 Minutes

Score: Rounds + Reps

KG: 43/30

Scaling Options

Beginner

For Time:

75 Single Unders / 75 Penguin Taps

20 Hanging Knee Raise

25 OHS or FS @ 45/35

20 Hanging Knee Raise

75 Single Unders / 75 Penguin Taps

Intermediate L1

150 Single Unders

40 Toes to Eye Level

50 OHS @ 45/35

40 Toes to Eye Level

150 Single Unders

Intermediate L2

100 Double Unders

25 TTB

50 OHS @ 75/55lbs

25 TTB

100 Double Unders

Accessory / Extra (Checkmark)

4 rounds

50′ Plate Push @ heavy

0:45 Sorenson Hold