12 Jan CrossFit WOD, January 13, 2021
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Warm-up
2 ROUNDS (7:00 CAP)
10 Wall Ball Front Squat
10 Wall Ball Deadlifts
10 Box Step-Ups
10 Wall Ball Push Press
250m Row
10 Wall Ball Front Squat
10 Wall Ball Deadlifts
10 Box Step-Ups
10 Wall Ball Push Press
250m Row
Strength
Metcon (Weight)
4 SETS
8 Tempo Deadlifts (3110)*
10/10 Single Leg Glute Bridge-Ups**
8 Tempo Deadlifts (3110)*
10/10 Single Leg Glute Bridge-Ups**
*Keep weight moderate.
**Athlete can complete unweighted or with DB in hips.
-Rest As Needed b/t Sets-
(Score is Weight)
Workout
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest