CrossFit – Tue, Dec 20

Warm-up

2-3 Rounds
10 Single Arm Dumbbell Press (each side) (Light)
10 Dip Only (empty bar)
10 Front Squats (empty bar)
-Then-
Warm Up to first weight.

Strength
Push Jerk + Split Jerk (4-4-3-3-3)

2 Push Jerk + 2 Jerk @ 60% 1 RM Jerk
2 Push Jerk + 2 Jerk @ 60% 1 RM Jerk
2 Push Jerk + 1 Jerk @ 65% 1 RM Jerk
2 Push Jerk + 1 Jerk @ 70% 1 RM Jerk
2 Push Jerk + 1 Jerk @ 70-75% 1 RM Jerk

Pre-MetCon Warm-up

6 Minutes moving through:
200m Ski (Or Row)
40 Single Under
10 Alt. Leg V-Up

1 set (at workout pace):
20 Double Unders
5 Sit-ups OR GHD Sit Up

Metcon
Bad Santa (Time)

100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups (GHD if desired)

Gymnastics
RIng Gymnastics (3 Rounds for reps)

Complete 3 sets of Strict Ring Dip based off of:
50% of your 2 minute max effort Strict Ring Dip
—rest 120 seconds between each set —

Then complete 2 sets of Kipping Ring Dips based off of:
50% of your 2 minute max effort Strict Ring Dip
—rest 60 seconds between each set —

Then complete 1 max effort set of Ring Support Pulses

Finisher
Metcon (Checkmark)

EMOM 9Minutes:
Minute 1: 20 Air Squats
Minute 2: :30 of Slow PVC Overhead Squat
Minute 3: Rest (walk around during your rest)

Post Workout Mobility

2 minute Alternating Calf Stretch
1 minute Ankle Dorsiflexion Stretch (each side)
1 Minute Cobra Stretch

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