11 Jan CrossFit WOD, January 12, 2022
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Weightlifting
Clean and Jerk (Weight)
Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Workout Prep
Workout Prep**
1 set
1 Wall Walk
10m Front Rack Lunge Walk
5/4 Calorie Assault Bike
1 set
1 Wall Walk
10m Front Rack Lunge Walk
5/4 Calorie Assault Bike
Metcon
Metcon (Time)
For Time:
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)
4 Wall Walks
40/32 Calorie Assault Bike
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)
4 Wall Walks
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)
4 Wall Walks
40/32 Calorie Assault Bike
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)
4 Wall Walks
20 Min Cap
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks