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CrossFit WOD, January 27, 2020

26 Jan CrossFit WOD, January 27, 2020

Posted at 20:00h in Work out of the day by

Monday January 27

Warm-up
– 5 Minutes of Box Programming Dynamic Warm-up – skips, walking lunges, carioca, ect.
– 4 Minutes of Oscillatory Foam Rolling Hip Flexors x 45s seconds each side + 45-degree hip flexor stretch x 45 seconds.
– 3 Minutes of 5 Banded Glute Bridges + 5 X-Band Walks Left/Right + Bird Dogs x 5 each.
– 5 Minutes of Movement Prep – Front Squat & Deadlifts

Strength
Front Squat (Weight)
Build to a heavy 3 in 10 sets. Rest 2:00
– Goal – exceed last weeks top weight if you’re feeling good.
Glute-Ham Raises (Weight)
4 x 10

Metcon
EMOM 10:
ODD Minutes: 10 Deadlifts (225, 155)
EVEN Minutes: 10 Goblet Squats (70, 53)
Rx+:(275, 185)
L3: (185, 125) (53, 35)
L2: (115, 105) (45, 30)
L1: (135, 95) (35, 25)

Rest 2:00 after EMOM #1 Then
EMOM 10:
ODD Minutes: 5 Squat Snatch (135, 95)
EVEN Minutes: 30 Dubs

Metcon (Weight)
EMOM 10:
ODD Minutes: 10 Deadlifts (225, 155)
EVEN Minutes: 10 Goblet Squats (70, 53)
Rx+:(275, 185)
L3: (185, 125) (53, 35)
L2: (115, 105) (45, 30)
L1: (135, 95) (35, 25)
** If you performed the workout as prescribed, put your deadlift weight in wodify and click Rx or Rx +

Metcon (Weight)
Rest 2:00 after EMOM #1 Then
EMOM 10:
ODD Minutes: 5 Squat Snatch (135, 95)
EVEN Minutes: 30 Dubs
** if you performed the workout as prescribed, put the snatch weight in wodify and click Rx