10 Jan CrossFit WOD, January 11, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Warm-up
AMRAP x 7 MINUTES
100m Run
10 Alt. Step-Ups
100m Run
10 Slow Air Squats
100m Run
10 Broad Jumps
100m Run
10 Alt. Step-Ups
100m Run
10 Slow Air Squats
100m Run
10 Broad Jumps
Strength
Metcon (Weight)
4 SETS
8 Tempo Front Squats (22X1)
4 Tall Box Jumps (Athlete Choice)
8 Tempo Front Squats (22X1)
4 Tall Box Jumps (Athlete Choice)
-Rest as Needed b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
800m Run
50 Box Step-Overs (24/20)
25 DB Front Squats (50/35)|(35/20)
400m Run
40 Box Jumps
20 DB Suitcase Lunge
200m Run
30 Box Jump Overs
15 DB Front Rack Lunge + Lunge + Squat
800m Run
50 Box Step-Overs (24/20)
25 DB Front Squats (50/35)|(35/20)
400m Run
40 Box Jumps
20 DB Suitcase Lunge
200m Run
30 Box Jump Overs
15 DB Front Rack Lunge + Lunge + Squat
(Score is Time)
KG DB: (22.5/15)|(15/9)