09 Jan CrossFit WOD, January 10, 2019
Posted at 20:00h
in Work out of the day
01/10/2019
Warm-up
Weightlifting
Paused Front Squat (Weight)
Paused Front Squat: 5 x 2 @85%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 85% before starting the clock
– 1 Second Pause on each rep
– Take 4 sets to build to 85% before starting the clock
Warm-up
2) Metcon Prep:
2-3 Rounds of:
3 Clean + Jerk
3 T2B
*Add weight + repeat
2-3 Rounds of:
3 Clean + Jerk
3 T2B
*Add weight + repeat
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Auxillary Work
Banded Pull-throughs: 5 x 20. Rest 30s.
*Use an ultra-wide stance
*Use an ultra-wide stance
Then with an empty barbell:
2 Rounds of:
8 RDLs
8 Front Squats
8 Push Press
8 Back Squats
8 Goodmornings
8 Bent-over rows
*Your athletes can put down the bar and rest between movements as needed.
Then,
Review Power Clean + Jerk