24 Jan CrossFit WOD, January 25, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Warm-up
EMOM x 7 MINUTES
MIN 1 – :40 Mountain Climbers
MIN 2 – :40 Good Mornings
MIN 3 – :40 Up-Downs
MIN 4 – :40 Bird Dogs
MIN 5 – :40 Barbell Lunge Steps
MIN 6 – :40 Deadlifts
MIN 7 – :40 Burpees
MIN 1 – :40 Mountain Climbers
MIN 2 – :40 Good Mornings
MIN 3 – :40 Up-Downs
MIN 4 – :40 Bird Dogs
MIN 5 – :40 Barbell Lunge Steps
MIN 6 – :40 Deadlifts
MIN 7 – :40 Burpees
Strength
Metcon (Weight)
4 SETS*
6/6 Single Leg Barbell RDL
6/6 Front Rack Barbell Reverse Lunges
6/6 Single Leg Barbell RDL
6/6 Front Rack Barbell Reverse Lunges
*Keep weight light.
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 14 MINUTES*
MIN 1 – 6 Deadlifts (Athlete Choice)
MIN 2 – 12 Burpees Over Bar
MIN 1 – 6 Deadlifts (Athlete Choice)
MIN 2 – 12 Burpees Over Bar
*Stay at same weight for first 4 sets, moderate-heavy. Option to increase last 3 sets each round.
(Score is Weight)