22 Jan CrossFit WOD, January 23, 2020
Posted at 20:00h
in Work out of the day
Thursday January 23
Warm-up
Strength
Strength Complex (Weight)
Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00
– Beginner: Focus on technique for all 10 sets.
– Beginner: Focus on technique for all 10 sets.
Metcon
RX+ Extra Strength Training (Weight)
1) Speed Back Squats: 8 x 3 @60%, every 60s.
2) Seated Dynamic Box Jumps: Accumulate 40 Jumps completing a set every 45-60s.
2) Seated Dynamic Box Jumps: Accumulate 40 Jumps completing a set every 45-60s.
After Class
Metcon (Time)
Every 4:00 x 5 Sets:
15 Hang Power Cleans (135, 95)
15 Bar Facing Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
15 Hang Power Cleans (135, 95)
15 Bar Facing Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Rx+ extra training
Spend 8:00 on Weighted Pistols
Spend 8:00 on Weighted Pistols
Extra Credit
*Superset of:
1a) Glute March: 3 x 10 ea. No rest.
1b) Standing Calves: 3 x 30. Rest 60s.
Rx+ 4 Rounds
1a) Glute March: 3 x 10 ea. No rest.
1b) Standing Calves: 3 x 30. Rest 60s.
Rx+ 4 Rounds
– AMRAP 5 of:
6 RDLs
6 Power Clean s
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
– AMRAP 3 of:
5 Rollover to split stretch
10 Lateral Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
– 5 Minutes of Review Power Clean