12 Jan CrossFit WOD, January 13, 2020
Posted at 20:00h
in Work out of the day
01/13/2020
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Warm-up
Weightlifting
Deadlift (Weight)
10 x 3 @ 70% of your 3 rep from last week
Every 90 Seconds
Every 90 Seconds
Metcon
Metcon (Time)
For time:
100 Russian KBS (70, 53)
*EMOM: 6 Up Downs (no push up burpees)
*This workout STARTS with 6 up downs
100 Russian KBS (70, 53)
*EMOM: 6 Up Downs (no push up burpees)
*This workout STARTS with 6 up downs
Weightlifting
Extra Work After Class
Power Snatch x1 Snatch x1 OHS x 3 (Weight)
Power Snatch + Squat Snatch + Overhead Squat Complex: Build to a tough 1 + 1 + 3 in 7 sets. Rest 90s
Beat last weeks weight by 5#s
Beat last weeks weight by 5#s
5 KB RDLs (squeeze glutes hard at top)
+ 5 Green Band Walks Left + 5 Right