18 Jan CrossFit WOD, January 19, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Warm-up
AMRAP x 7 MINUTES
3 Cal Bike*
5 Push Press
5 Bent Over Rows
5 Perfect Push-Ups
3 Cal Bike*
5 Push Press
5 Bent Over Rows
5 Perfect Push-Ups
*Increase Cals by 2/1 each round.
Strength
Push Press x1 Push Jerk x1 Split Jerk x1 (Weight)
Every 1:30 for 8 Sets all @ 75-85% of your Push Press
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
12/10 Cal Bike/15/12 Cal Row)
20 KB Swings (53/35)
12/10 Cal Bike (15/12 Cal Row)
20 Slam Balls (30/20)
12/10 Cal Bike/15/12 Cal Row)
20 KB Swings (53/35)
12/10 Cal Bike (15/12 Cal Row)
20 Slam Balls (30/20)
(Score is Rounds + Reps)