13 Jan CrossFit WOD, January 14, 2019
Posted at 20:00h
in Work out of the day
2019-01-13 20:00:00.000000
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–>
01/14/2019
Warm-up
Weightlifting
Today we are working on obtaining maxes for the clean + jerk and back squat. Take as much time as you need to build to maxes today. Remember, technique for both takes precedence. We will be using this clean and jerk and back squat number for the next 3 weeks.
Clean and Jerk (Weight)
Clean + Jerk: 1RM. Rest 2:00
– Any style permitted.
– Any style permitted.
Back Squat (Weight)
Back Squat: 1RM. Rest 2-3:00.
– Build to a 1RM in 8-10 sets.
– Sets of: 5,4,3,2,1,1,1…
– Build to a 1RM in 8-10 sets.
– Sets of: 5,4,3,2,1,1,1…
Air Squats with Band
Glute Bridges with Band
Then with an empty barbell:
3 Rounds of:
3 Squat Cleans
3 Front Squat
3 Jerks
*Add light weight + repeat