WOD: Friday 231208

Reminder: white elephant gift exchange tonight after the evening classes.

• Coaching Notes

Today, the focus is on overhead strength as well as quad stamina and capacity with a classic CrossFit Triplet of Running, Bar Facing Burpees, and Thrusters. The style here will build duration and volume as we move along in this workout, so pacing from the onset will be paramount to a good result here. We are looking for athletes to hit each run at a goal pace of around their 5k pace and maintain unbroken barbell thrusters throughout the workout. Working to control your breath and breathing patterns in the burpees will help athletes keep a pace and get right up to that barbell. A note that the competitor version will start heavy and descend in loads as the reps increase.

weightlifting :

Every 2:30 for 15 mins.

1x [ 1 Clean + 2 Front Squats + 1 Split Jerk ], pick load

Starting at 70% of 1RM Clean and Jerk and building to a heavy for the day.

metcon: "Jack Rabbit"

15-12-9-6-3 reps, for time of:

Power Clean, 95/65 lbs

Lateral Bar Hop

Thruster, 95/65 lbs

Lateral Bar Hop

Primary Objective: Achieve the best overall time.

Secondary Objective: Aim for an unbroken performance across all sets.

accessories:

4 rounds for quality of:

16 Alternating Front Rack Box Step-ups, pick load, 20 in

8 L/8 R Single Arm Dumbbell Z Press, pick load

15 Banded Pull Aparts