28 Jan CrossFit WOD, January 29, 2022
Posted at 20:00h
in Work out of the day
Saturday
Weightlifting
Snatch Pull (Weight)
RDL (Weight)
RDL Snatch Grip % of Snatch
2×4=80%
2×4=90%
1×4=110%
2×4=80%
2×4=90%
1×4=110%
Overhead Squat (Weight)
Overhead Squat
3=60%
3=70%
3=75%
3=60%
3=70%
3=75%
Warm-up
2 sets (light-moderate pace)
1:00 Row
1:00 Ski
1:00 Bike
– into –
2 sets
5 Ring Rows
10 Push Ups
15 Air Squats
1:00 Row
1:00 Ski
1:00 Bike
– into –
2 sets
5 Ring Rows
10 Push Ups
15 Air Squats
**2. Workout Prep**
1 set With Partner
30 sec Row (each/workout pace)
30 sec Ski (each/workout pace)
30 sec. Bike (each/workout pace)
* practice smooth transitions *
Metcon
Metcon (Time)
Teams of 2
3000m/2500m Row
2000m/1750m Ski
5000m/4500m Bike Erg
4=70%
3=75%
3=80%
3=75%