CrossFit WOD, December 8, 2021

12/08/2021

Metcon
Back it again with Cardio Wednesday! Today’s piece is knock-out style, so as soon as you can no longer finish the work in the time windows, you’re done! The time caps are very doable on paper, but the deeper you get , the  harder it does get to complete. I think a lot of you will finish, but it’s going to be harder than you think. For sake of remembering the workout it goes like this:

– The time caps double each time (2, 4, and 8min. Time Caps)
– The Snatches and Toes-To-Bar go up by 10 each round
– The Air Squat goes up by 30 each round

Fitness
Metcon (AMRAP – Rounds)
0-2min.)
100m Run
5 Barbell Muscle Snatches (45/35lbs.)

(2-4min.)
100m Run
10 Hanging Knee Raises

(4-6min.)
100m Run
20 Air Squats

(6-10min.)
200m Run
10 Barbell Muscle Snatches (45/35lbs.)

(10-14min.)
200m Run
15 Hanging Knee Raises

(14-18min.)
200m Run
30 Air Squats

(18-26min.)
300m Run
15 Barbell Muscle Snatches (45/35lbs.)

(26-34min.)
300m Run
20 Hanging Knee Raises

(34-42min.)
300m Run
40 Air Squats

Level 1
Metcon (AMRAP – Rounds)
0-2min.)
200m Run
10 Barbell Muscle Snatches (45/35lbs.)

(2-4min.)
200m Run
10 Hanging Knee Raises

(4-6min.)
200m Run
30 Air Squats

(6-10min.)
400m Run
20 Barbell Muscle Snatches (45/35lbs.)

(10-14min.)
400m Run
20 Hanging Knee Raises

(14-18min.)
400m Run
60 Air Squats

(18-26min.)
800m Run
30 Barbell Muscle Snatches (45/35lbs.)

(26-34min.)
800m Run
30 Hanging Knee Raises

(34-42min.)
800m Run
90 Air Squats

Level 2
Sorry (AMRAP – Rounds)
(0-2min.)
200m Run
10 Barbell Muscle Snatches (75/55lbs.)

(2-4min.)
200m Run
10 Toes-To-Bar

(4-6min.)
200m Run
30 Air Squats

(6-10min.)
400m Run
20 Barbell Muscle Snatches (75/55lbs.)

(10-14min.)
400m Run
20 Toes-To-Bar

(14-18min.)
400m Run
60 Air Squats

(18-26min.)
800m Run
30 Barbell Muscle Snatches (75/55lbs.)

(26-34min.)
800m Run
30 Toes-To-Bar

(34-42min.)
800m Run
90 Air Squats

Score is rounds finished in the time cap. The max score is  9.

About the Author Kaizen

Leave a Comment: