“Naughty or Nice” CrossFit WOD – Thursday December 23rd, 2021
CrossFit Preferred – Christmas Spirit Week
Ugly Sweater Day!
Strength
Clean and Jerk
Squat Clean & Split Jerk today
All Percentages Based Off 1RM C&J
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 85%
Rest 1-3 Minutes Between All Sets.
Metcon
Naughty or Nice (5 Rounds for weight)
[For Total Load]
On the 3:00 x 5 Sets:
15-12-9-6-3 Unbroken Power Snatches
Athlete’s choice on weights. Can build or stay the same across. If you break, finish the set but your score will be a 0 for that set.
SCORE: Enter all 5 weights. Overall score will be the sum total.
2021 12 22