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Home CrossFit

WOD: Monday 241230

December 29, 2024
in CrossFit
Reading Time: 2 mins read
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WOD: Monday 241230


Hope y’all had a really merry Christmas.

• Teaching Notes

At present’s session combines a structured power element with a mid-length conditioning piece and an non-obligatory core-focused accent section. The power units construct lower-body stamina, whereas the conditioning “Skybreaker” challenges athletes to maneuver constantly and effectively underneath reasonable fatigue. The power focus is a continuation of our Again Squat development from just a few weeks in the past with the amount dropping solely barely, whereas getting a contact heavier on these units of 8 Again Squats. The exercise “Skybreaker” is supposed to provide us dose of quantity for the legs, that may have athletes combating to remain unbroken in the direction of the later rounds.

power:

Each 2:30 minutes:

Again Squat 1×10 at 60% 1RM

Again Squat 1×10 at 65% 1RM

Again Squat 1×8 at 70% 1RM

Again Squat 1×8 at 70% 1RM

metcon: “Skybreaker”

5 rounds for time of:

7 Burpee Pull-ups

15 Entrance Squats, 115/75 lbs

50 Double Unders

Time Area: 12-15 Minutes

Time Cap: 17 Minutes

Equipment:

4 rounds for high quality of:

Weighted Plank Maintain, choose load, 30 secs

Relaxation 15 secs

Weighted Plank Maintain, choose load, 30 secs

Relaxation 15 secs

Facet Plank, L 30 secs/R 30 secs

Relaxation 1 min



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