23 Jan CrossFit WOD, January 24, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Tue, Jan 24
Warm-up
Weightlifting
Power Clean + Jerk (Weight)
Every Minute (10:00)
5 Power Clean and Push Jerks
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Ideally 5 touch and go reps should take around 15-20 seconds to complete, so athletes should have plenty of time to chalk up and be prepared to go on the start of the next minute.
Metcon (Time)
3 rounds
20 Handstand Push Ups
30 Toes to Bar
50’ Front Rack Walking Lunge (95/65)
20 min Cap
3:00 Machine
– into –
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks