CrossFit WOD for Thursday 12-21-2017


Dec 20, 2017


Courtesy of CompTrain Class

Metcon: Choose your weights based on what you’d do for 20+ fresh. Grip management will be the biggest issue today. Break up T2B and C&J into 2-3 sets from the beginning. Break early, or 15 mins will feel like forever. 

Warm Up: (12 min)

:30 of each: Samson Stretch, Inchworms, Down Dog w/ Foot Pedals, Squats, Knuckle Drags, Dive Bombers, Straight Leg Sit Ups, Slow Shoulder Taps

Then w/ DB (5 of ea): DL, Front Squats, Presses, Rev. Lunges, Presses, Front Squts, DL

Chest Stretch on a Foam Roller x :90 and Child’s Pose x :60

Skill (10:00)
1) T2B Practice
2) DB/KB Clean & Jerk Practice, then warm up to metcon weight

Prep – 1 RD:
5 T2B
5 DB/KB Reverse Lunges (ea)
5 DB Clean & Jerks


  • 15 T2B
  • 12 DB/KB Reverse Lunges (L1 35/25 RX 50/35)
  • 9 DB/KB Clean & Jerks

Coach Link

“There is no one giant step that does it. It’s a lot of little steps.” – Peter A. Cohen