Workout of the Day Thursday Dec 2nd 2021

We’re doing the 8 Crazy Nights WOD on Saturday! Don’t mis it!

CrossFit:

A.) Superset the 2 movements below

Back Squat (5×5)

Your goal is to try and lift 2.5-5% more weight than last week.

Hang Power Clean (5×3)

3 Hang Power Cleans (without the jerk) today. Try to get all 3 without dropping the bar. Focus on just technique today and really try to get some good hip contact on the second pull of the lift. 60-70% effort. No fails.

– Rest 2-3min. between sets-

B.) 15 Rounds For time:
2 Hang Power Cleans (95/65)
3 Thrusters (95/65)
4 Barbell Box Step Up’s (24/20″)
5 Burpees Over The Bar

Get ready for something that is a lot harder than it looks 🙂

– Left + Right = 2 reps on the step ups, Ideally the bar is on your back. These are REALLY hard if you don’t do a lot of single leg work. I ONLY WANT YOU TO USE THE BAR IF YOU CAN DO IT WITH CONTROL.

-If you can’t control the way down on the step up use one Heavy DB or KB.

Sweat:

Teams of 2! Only 1 person works at a time. Split the reps however you like! If you and your partner are pretty strong, you can try 70/45s on the push press and shoot for something a little heavier the DB deadlifts.

Honestly, I don’t know if anyone will even get to that last section with the box jumps, but I threw it in JUST INCASE 😉

Have FUN and GODSPEED!

Metcon (AMRAP – Reps)

35min. to GET AS FAR AS POSSIBLE!!

Teams of 2:

20 Toes-To-Bar

40 Burpees
20 Toes-To-Bar

60 DB Push Press (50/35s)
40 Burpees
20 Toes-To-Bar

80 Calorie Row
60 DB Push Press (50/35s)
40 Burpees
20 Toes-To-Bar

100 DB Deadlifts (70/50s)
80 Calorie Row
60 DB Push Press (50/35s)
40 Burpees
20 Toes-To-Bar

120 Box Jumps (24/20″)
100 DB Deadlifts (70/50s)
80 Calorie Row
60 DB Push Press (50/35s)
40 Burpees
20 Toes-To-Bar

Daily D:

Rest Day

Full Body Aesthetics Bridge Cycle Week 1:

Rest Day

CrossFit:

Sweat:

Daily D:

Full Body Aesthetics Bridge Cycle Week 1:

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