22 Jan CrossFit WOD, January 23, 2019
Posted at 20:00h
in Work out of the day
2019-01-22 20:00:00.000000
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–>
01/23/2019
Warm-up
Weightlifting
Snatch + Hang Snatch (Weight)
Every 2 minutes for 6 sets perform
Snatch x1
Hang Snatch x1
building
Snatch x1
Hang Snatch x1
building
Metcon
Metcon (Time)
5 Rounds for Time
25/20 Cals on Rower
55 Dubs
9 DL (115/73)
7 Hang Power Cleans
5 Front Squats
3 Thrusters
25/20 Cals on Rower
55 Dubs
9 DL (115/73)
7 Hang Power Cleans
5 Front Squats
3 Thrusters
RX+ (135/93)
25 Min Cap
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then 2 Rounds
10 Banded Pass Thrus
10 Around the World
10 Banded OHS
Then
Grab a Barbell and review Snatch