16 Jan CrossFit WOD, January 17, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Jan 17
Warm-up
Metcon (Time)
15-12-9
Dumbbell Thruster (50s/35s)
Dumbbell Box Step ups (50s/35s)(24/20)
20/16 Calorie Assault Bike between sets
Weightlifting
Hang Power Clean (EMOM x 10
10 x 1
All Sets at 80% of your heavy from last week )
10 x 1
All Sets at 80% of your heavy from last week )
Core Finisher
4 Rounds
10 Single Arm Kettlebell Sit-ups (Left)
10 Single Arm Kettlebell Sit-ups (Right)
30-sec Plank Hold
*Rest 1:00 between sets
6 min AMRAP
5 Dumbbell Thrusters (light weight – build across)
4 Box Step Up (Total – light weight – build across)
30 Sec Bike
2. Workout Prep
2 sets:
3 Dumbbell Thrusters
2 Dumbbell Box Step Ups
3 Cal Bike
(Build up in weight on each movement)