19 Jan CrossFit WOD, January 20, 2020
Posted at 20:00h
in Work out of the day
Monday January 20
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Strength
Front Squat (Weight)
RX+ Extra Strength Training (Weight)
RDLs: 4 x 10. Rest 90s.
Metcon
Metcon (Time)
For Time
15/12 Cal Row
10-8-6-4-2 Squat Cleans (155/103)
15/12 Cal Row
10-8-6-4-2 Squat Cleans (155/103)
Rx+ Extra Training post Metcon
5 Rounds of:
60 yards Sledpull Powerwalk @heavy. Rest 60s.
5 Rounds of:
60 yard Sledpull backpedal. Rest 60s.
5 Rounds of:
60 yards Sledpull Powerwalk @heavy. Rest 60s.
5 Rounds of:
60 yard Sledpull backpedal. Rest 60s.
– Beginner: 5 x 5, only adding weight if form permits.