20 Jan CrossFit WOD, January 21, 2019
Posted at 20:00h
in Work out of the day
2019-01-20 20:00:00.000000
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–>
01/21/2019
Warm-up
Weightlifting
Deadlift (Weight)
Touch n Go Deadlift:
5RM. Rest 2:00-3:00.
5RM. Rest 2:00-3:00.
Warm-up
Metcon Prep:
2-3 Sets of:
3 Hang Squat Cleans
3 Burpee Box Jumps
Rest 60s between sets.
2-3 Sets of:
3 Hang Squat Cleans
3 Burpee Box Jumps
Rest 60s between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6 Rest 3:00 between AMRAPs.
5 Hang Squat Cleans (115/73)
5 Burpee Box Jumps (24, 20)
5 Hang Squat Cleans (115/73)
5 Burpee Box Jumps (24, 20)
Rx+ (155/103)
Rest Three Minutes and Repeat
Metcon (AMRAP – Rounds and Reps)
AMRAP
5 Hang Squat Cleans (115/73)
5 Burpee Box Jumps (24, 20)
5 Hang Squat Cleans (115/73)
5 Burpee Box Jumps (24, 20)
10 RDLs
10 Green Band Walks Each Way
10 Thoracic Rotations (5 per side)
Then,
3 Rounds of:
3 Hang Squat Clean
3 Burpees
6 Alt. Box Step-ups
12 Glute Bridges (squeeze glutes for a 1 ct. at top)
Rest + add light weight