CrossFit WOD, January 20, 2020

CrossFit WOD, January 20, 2020

Monday January 20

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

Front Squat (Weight)
Build to a heavy 3 in 10 sets. Rest 2:00
– Beginner: 5 x 5, only adding weight if form permits.
RX+ Extra Strength Training (Weight)
RDLs: 4 x 10. Rest 90s.

Metcon (Time)
For Time
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.