23 Jan CrossFit WOD, January 24, 2019
Posted at 20:00h
in Work out of the day
2019-01-23 20:00:00.000000
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–>
01/24/2019
Warm-up
Weightlifting
Power Clean + Split Jerk (Weight)
1) Power Clean + Split Jerk: 5 x 1.1 (10s) @75-80% of Last Monday, every 60s.
– Beginner: Work on technique with a light load for all sets.
– Beginner: Work on technique with a light load for all sets.
Back Squat (Weight)
2) Back Squat: 3 x 5 @80% of Last Monday for ALL sets. Rest 2:00
– Beginner: 3 x 8 @slightly heavier than last week for all sets.
– Beginner: 3 x 8 @slightly heavier than last week for all sets.
Metcon
Metcon (Time)
For time:
30-20-10
Wallballs (20, 14)
21-15-9
Deadlifts (225, 153)
10 Min CAP
30-20-10
Wallballs (20, 14)
21-15-9
Deadlifts (225, 153)
10 Min CAP
Rx+:(275, 185) (30, 20# Medball)
Auxillary Work
KB March: AMRAP 5 max steps. Alternate sides with KB favoring your weaker side.
5 Sumo Stance RDLs
5 Rev Lunges each leg
5 Goodmornings
5 Push Press
5 Single Leg Glute Bridge Each (1 count at top of each rep)
Then,
With Light Weight.
3 Rounds
– 3 Power Cleans
– 3 Jerks