December 23, 2022

CrossFit – Fri, Dec 23


A. General

2 rounds

30 sec Forward lunges

30 sec in and out squats


2-3 minutes

“Bang Bang Drill”

B. Specific

– Vertical jumps with the bar

-Tall muscle clean

-Stretched extension hold + power clean (slingshot effect)

-Tempo first pul + stretch extension hold +power clean

-Tempo first pull + stretch extension hold +power clean

-Tempo power clean

B Specific (Continued)

-Jerk dip

-Push press

-Jerk drops

-Tall jerk:


Clean and Jerk (Power Clean & Jerk
1 RM)

TC: 12 min

Score: Weight

Scaling Options


6 x 2 power cleans + 1 jerk

Intermediate & Perform

As Written


Goat Day

For 20 EMOM

1. 5 Clean and Jerks 115/75

2. 15/12 cal machine

Extra Accessory
Core (Checkmark)

Tabata Hollow body rock