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Home CrossFit

WOD: Saturday 241221

December 21, 2024
in CrossFit
Reading Time: 2 mins read
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WOD: Saturday 241221


Have an excellent weekend!

• Teaching Notes

This exercise is a traditional companion exercise with the purpose of getting the work to relaxation staying in that 1:1 the complete exercise. Which means that we’re hitting even units with our companions and nobody individual is doing all of the work. We should always spend somewhat time priming the positions for all the things in the present day after which going over Rope Climb progressions previous to the exercise, whereas additionally speaking by means of the necessity to perhaps begin on totally different stations as you progress by means of the exercise for sophistication administration functions. Total grip stamina and posterior chain work is the secret in the present day, so prepare for it and have enjoyable!

metcon: “Triple Mushroom”

4 rounds for time of:

28 Deadlifts, 225/155 lbs

28 Dumbbell Field Step-ups, 50/35 lbs, 24/20 in

7 Rope Climbs, choose peak

equipment Half a:

5 rounds for max reps of:

Useless Grasp, 1 min

Relaxation 15 secs

Max rep Ring Hamstring Curls, 30 secs

Relaxation 15 secs

equipment Half b:

5 rounds, 30 secs per station, of:

Banded Bicep Curl Banded

Tricep Extension

Carry out this like “Struggle Gone Unhealthy,” by rotating instantly to the following station each 30 secs, the clock doesn’t cease or reset between stations.



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Tags: SaturdayWOD
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