27 Jan CrossFit WOD, January 28, 2022
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Weightlifting
Deadlift (Weight)
5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout Prep
Workout Prep**
3 sets
2 Power Snatch (Build in weight)
3 Toes to bar
* Focus on fast singles while staying close to the bar when dropped *
3 sets
2 Power Snatch (Build in weight)
3 Toes to bar
* Focus on fast singles while staying close to the bar when dropped *
Metcon
Metcon (AMRAP – Reps)
7:00 Amrap
3-6-9-12 . . . .
Power Snatch (115/78)
Toes to Bar
3-6-9-12 . . . .
Power Snatch (115/78)
Toes to Bar
Auxillary Work
Weighted Hip Thrust (Weight)
5 sets: 10-15 reps
*Build to a heavy weight as long as form can be maintained across sets
with Empty Bar
5 Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 High Hang Power Snatch
10 Alternating V-Ups