Tuesday December 6, 2022

6
Dec

Tuesday December 6, 2022

CrossFit

Main

A. Double-under skill development ~10 min.

  1. bounding
  2. timing/tempo
  3. cadence/putting it all together

B. AMRAP 12 min;
6 strict pull ups (any grip variation)
12 push presses
50 double-unders

Lvl6: unassisted, 95/65# (40-50% 1rm PP), 50 DU (150+)
Lvl5: band, 75/55#, 40 DU (100+)
Lvl4: band, 65/45#, 30 DU (75+)
Lvl3: band, 55/35#, 20 DU (50+)
Lvl2: band, 45/25#, 10 DU (30+)
Lvl1: ringrow, 35/15#, 50 SU

QuickFit/At home WOD

Main
AMRAP 12 min:
12 DB bent over row (6/6)
12 DB push press (6/6)
50 single unders/plate hops

Lvl3: 35/25, 50 SU
Lvl2: 20/15, 50 SU
Lvl1: 15/10, 50 plate hop/steps