CrossFit WOD, January 16, 2019

CrossFit WOD, January 16, 2019

2019-01-15 20:00:00.000000
[timezone_type] => 3
[timezone] => Africa/Abidjan
)

current: DateTime Object
(
[date] => 2019-01-16 00:05:22.000000
[timezone_type] => 3
[timezone] => UTC
)

diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 0
[h] => 4
[i] => 5
[s] => 22
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 0
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>

01/16/2019

Warm-up
Run 400m
Row 300m

Weightlifting
Power Snatch + OHS + Snatch (Weight)
Every 90 Sec for 6 Sets

Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minutes on the clock:
AMRAP
400m Run
400m Row
60s Light Front Rack Carry
60s Light Farmer Carry
*Alternate Option FOR Run/Row
2:00 of Bike

Auxillary Work
Seated Banded Lat Pulldowns x 75 Reps