09 Jan CrossFit WOD, January 10, 2022
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Weightlifting
Back Squat (Weight)
take 15 Minutes and build to a heavy single for the day
A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set.
A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set.
Workout Prep
Workout Prep**
2 sets
100m Row
3 Thrusters (add weight/focus on pausing and breathing at the top)
2 sets
100m Row
3 Thrusters (add weight/focus on pausing and breathing at the top)
Metcon
Metcon (Time)
For Time:
200m/175m Row
5 Thrusters (115/80)
400m/350m Row
10 Thrusters (115/80)
600m/500m Row
15 Thrusters (115/80)
800m/650m Row
20 Thrusters (115/80)
200m/175m Row
5 Thrusters (115/80)
400m/350m Row
10 Thrusters (115/80)
600m/500m Row
15 Thrusters (115/80)
800m/650m Row
20 Thrusters (115/80)
20 min cap
30-sec easy row
5 Back Squats (empty bar)
5 Shoulder to Overhead (empty bar)
5 Thrusters (empty bar)