28 Jan CrossFit WOD, January 29, 2020
Posted at 20:00h
in Work out of the day
Wednesday January 29
Warm-up
Dynamic Warm up with Barbell
High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then grab barbells and complete:
8 Deadlifts
8 Muscle Cleans
8 Front Squat
8 Push Press
8 Goodmornings
8 Back Squats
Weightlifting
Push Press x1 Push Jerk x1 Split Jerk x1 (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
30 KBS (53, 35)
30 DB Renegade Rows (50, 35)
30 Calorie Row or Bike
30 DB Hang Power Cleans (50, 35)
*One person works – split as desired
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)
30 KBS (53, 35)
30 DB Renegade Rows (50, 35)
30 Calorie Row or Bike
30 DB Hang Power Cleans (50, 35)
*One person works – split as desired
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)
Rx+ Metcon:
20 Rounds of:
12s Sprint on Bike
60s Active Recovery on Rower
12s Sprint on Rower
60s Active Recovery on Rower
20 Rounds of:
12s Sprint on Bike
60s Active Recovery on Rower
12s Sprint on Rower
60s Active Recovery on Rower
Extra Credit
Banded Facepull-aparts: Accumulate 100 Reps in as few of sets as possible.
Building