17 Jan CrossFit WOD, January 18, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Warm-up
2 ROUNDS
200m/150m Row
10 Lunge + Lunge + Squat
10 Scap Push-Ups
5 Burpees
200m/150m Row
10 Lunge + Lunge + Squat
10 Scap Push-Ups
5 Burpees
Into…
2 ROUNDS
10 Scap Pull-Ups
8 Slow Ring Rows
6 Small Kip Swings
4 Bigger Kip Swings
Strength
Metcon (Weight)
EVERY 1:30 x 8 SETS*
1 Power Clean
+
1 Front Squat
+
2 Push Press
1 Power Clean
+
1 Front Squat
+
2 Push Press
*Work up to a moderate weight.
(Score is Weight)
Workout
“ROLLER COASTER” (Time)
FOR TIME
1000m/750m Row
30 Thrusters (45/35)
30 Push Ups
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups
1000m/750m Row
30 Thrusters (45/35)
30 Push Ups
750m/500m Row
30 Thrusters
30 Jumping Pull-ups
500m/400m Row
30 Thrusters
30 Pull-ups
(Score is Time)