Put It Up CrossFit WOD for Dec 2, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20201202 Daily Workout for Dec 2, 2020 en-us Wed, 02 Dec 2020 00:00:00 MST Wed, 02 Dec 2020 11:37:11 MST Put It Up CrossFit WOD for Dec 2, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20201202 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://putitupcrossfit.com/images/htg_logo_rss.gif 39 31 WARM UP 12-2-20 Wed, Dec 2, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20201202 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20201202 Wed, 02 Dec 2020 00:00:00 MST WARM UP <br /><br />20 Secs ON/10 secs OFF Alternating x 8: (4 each)<br /><br />Wallball<br />Push Up w/ Slow Eccentric (normal tempo rounds 3 and 4)<br />-----------------<br />Scap Push Up-10 reps<br />Side Plank-20 secs R/L<br />YTW's-10 reps each (controlled)<br />Scorpion-10 alt reps<br />Praying Pose-30 secs<br />-----------------<br />Set up for bench press and brief strength work!<br /><br /><br />COOLDOWN<br /><br />Twisted Cross-1 min R/L<br />Cross Body Stretch-1 min R/L METCON 12-2-20 Wed, Dec 2, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20201202 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20201202 Wed, 02 Dec 2020 00:00:00 MST FOR TIME:<br /><br />Wallball: 42-30-18<br />Ball Facing Burpee-21-15-9<br /><br />Goal: Sub 9, CAP at 12 minutes. <br /><br />Brown Rx+: 30#/10-20#/9'<br />Purple Rx: 20#/10'-14#/9'<br />Blue Rx2: 14#/10'-10#/9'<br />Orange Rx3: 10#/8'-6#/8', sub regular burpee<br />Yellow MODWOD: Sub Pushball (orange weight), sub burpee to box or bodybuilder WEIGHTLIFTING 12-2-20 Wed, Dec 2, 2020 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20201202 https://putitupcrossfit.com/index.asp?pageid=1&startdate=20201202 Wed, 02 Dec 2020 00:00:00 MST Bench Press<br /><br />Option 1: <br /><br />6-4-2<br /><br />Option 2:<br /><br />1RM<br /><br />If you have been here this cycle and feel a 1RM is possible, go for it! If not, follow the above rep scheme starting 6's at 85% working up to a heavy set of 2.