Public Whiteboard

Components

3 Position Squat Clean

Metcon

Settings

Workout

DEC 21, 2021

Pre Stretch Primer

5 Cap /
5-4-3-2-1
Squats
Push-ups
Lunges
*5 Arch to Hollow after each round

ACCESSORY

A) HSPU, 5x5 (or HSPU w/ knees on box; Inchworms; Descents only) || Demo video for scaling: https://www.youtube.com/watch?v=b3QUCK51B7c
B) Gorilla Row, 5x5 || Video Demo: https://youtu.be/UsxcaALqr2c

BARBELL

BAR: 3 Position Squat Clean (EMOM x 7, work to a heavy set)

Demo Video:
https://youtu.be/x3cOxXOYbwA

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

10-9-8-7-6-5-4-3-2-1 / 15 cap
Push ups
Box Jump Overs, 24/20/16"
Run 100m after each rd

WOD

WOD: Metcon (AMRAP - Rounds and Reps)

"12 Days of Christmas Crossfit Style"
Teams of 2 / AMRAP 20
Day 1 - 1 Bear Complex
Day 2 - 2 Hang Power Cleans
Day 3 - 3 Deadlifts
Day 4 - 4 Synchro Burpees
Day 5 - 5 Cals Bike
Day 6 - 6 Pull-ups
Day 7 - 7 Push-ups
Day 8 - 8 Atomic Sit ups, 45/25/15#
Day 9 - 9 KBS, 55/35 | 45/25
Day 10 - 10 T2B
Day 11 - 11 WBS, 20/14/10#
Day 12 - 12 Cal Row
*95/65 | 75/55

KIKR

KIKR: Metcon (No Measure)

5 x Sled Push & Pull, increase load each set

Whiteboard:

Tuesday, December 21, 2021

Male Clients