19 Jan CrossFit WOD, January 20, 2022
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Strength Prep**
Athletes have a 10 min EMOM of 5 touch and go Power Snatch. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal "jumping position" and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right back down. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.
Athletes have a 10 min EMOM of 5 touch and go Power Snatch. Weight should feel comfortable as we will be building on the weight established this week over the next few weeks. Athletes should utilize a strong power position when receiving the bar (even if muscle snatch is possible with lightweight). Starting feet wider than the normal "jumping position" and staying there throughout these reps will allow faster cycling time than resetting the feet with each rep. Focus is on a smooth pull, catching a good 2in dip, and transitioning right back down. After a slight pause at the top of the rep, we want a controlled transition back down to the floor.
Power Snatch (Weight)
Every Minute (10:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Metcon
Metcon (Calories)
Teams of 2 (1:1)
10:00 Max Calorie Assault
(30 seconds on/30 seconds off)
10:00 Max Calorie Assault
(30 seconds on/30 seconds off)
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Snatch Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Power Snatch