Put It Up CrossFit WOD for Dec 19,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181219 Daily Workout for Dec 19,2018 en-us Wed, 19 Dec 2018 00:00:00 MST Wed, 19 Dec 2018 08:45:36 MST Put It Up CrossFit WOD for Dec 19,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181219 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://putitupcrossfit.com/images/htg_logo_rss.gif 39 31 METCON 12/19/18 Wed,Dec 19,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181219 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181219 Wed, 19 Dec 2018 00:00:00 MST 5 Rounds For Time:<br /><br />Pistol-12 Alt Reps<br />Hang Powerclean-24 reps (115#/75#)<br />Double Unders-48 Reps<br /><br />Goal: Sub 16, CAP at 20 minutes. <br /><br />Tip: This is a longer duration workout, don't sprint out of the gate. Set a consistent pace from the beginning and try to keep moving. If you are scaling the pistols, make sure to choose a modification that challenges you. <br /><br />Rx+: 125#/85#<br />Rx: As written<br />Rx2: Sub pistol to band or box, 95#/65#, lateral hops<br />Rx3: Sub lunges or air squats, 75#/55# or DB pair, singles SKILLCON 12/19/18 Wed,Dec 19,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181219 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181219 Wed, 19 Dec 2018 00:00:00 MST E2MOMx6<br /><br />Farmers Carry-40 m (heavy)<br />Pallof Press w/ Rotation-10 Reps R/L<br />REST w/ time remaining<br /><br />Choose a weight on the Farmers Carry that feels challenging. If you don't feel DB's are heavy enough, use the Farmers Handles. WARM UP 12/19/2018 Wed,Dec 19,2018 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181219 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20181219 Wed, 19 Dec 2018 00:00:00 MST FOAM ROLL: Quads, Lats, Chest, Calves<br /><br />GROUP WARM UP<br /><br />EMOM 4<br />Jump Rope-30 reps<br />Rounds 1 and 3: Close Stance Air Squats w/ time remaining<br />Rounds 2 and 4: Hang Clean High Pulls w/ time remaining<br />--------------------------------<br />Hip Rotations-20 Reps R/L<br />Ankle Rotations in Lunge Position-20 reps R/L<br />Hollow Hold-30 secs<br />Hip Bridge-30 secs<br />Downward Dog-30 secs<br />--------------------------------<br />Post Up Lat Stretch-30 secs<br />Hang Powerclean-5 reps<br />--------------------------------<br />Brief Metcon and do a few practice pistols!<br /><br /><br />COOLDOWN<br /><br />Single Leg Saddle-1 min R/L<br />Downward Dog w/ Foot Crossed-1 min R/L