December 27, 2023

CrossFit – Wed, Dec 27

Warm-up

A. General

AMRAP 5 minutes

5 Machine Cals

5 Plate Ground to OH

10 Dynamic Pike Stretch Pulses

B. Specific Strength

@ empty barbell

5 Good Mornings

5 RDLs

5 Deadlifts w/3sec pause at mid-shin

-then-

3×2 Deadlifts, building to 60%

C. Specific Metcon

2-3 Sets of 2-3 reps of power cleans,

building to workout weight.

-then-

5 Machine Cals

3 Power Cleans @ workout weight

Weightlifting
Deadlift (4×6 reps @ ascending
*starting at 60%)

TC: 12 Minutes

Score: Weight

Scaling Options

Beginner

4 x 4 @ technical

Intermediate

As written

Metcon
Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

15/12 Cal Bike / Row

15 Power Cleans 135/95 lbs

TC: 12 Minutes

Score: Rounds + Reps

KG: 60/40

Scaling Options:

Beginner

AMRAP 12

10/7 Cal Bike / Row

10 Power Cleans @ 65/45 lbs

Intermediate

AMRAP 12

15/12 Cal Bike / Row

15 Power Cleans @ 95/65 lbs

Extra Accessory
Core Accessory (Checkmark)

3 Sets

10 Strict TTB

50′ Front Rack Barbell Carry @ heavy