29 Jan CrossFit WOD, January 30, 2019
Posted at 20:00h
in Work out of the day
2019-01-29 20:00:00.000000
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–>
01/30/2019
Warm-up
Weightlifting
Power Clean + Split Jerk (Weight)
Power Clean + Jerk: 4 x 1.1 (10s) @85% of Last Monday, every 60s.
2
2
Back Squat (Weight)
Back Squat: 3 x 4 @85% of Last Monday for ALL sets. Rest 2:00
Metcon
Tugboat (Time)
"Tugboat"
2 RFT:
25 Power Cleans (115, 73)
25 Bar Facing Burpees
2 RFT:
25 Power Cleans (115, 73)
25 Bar Facing Burpees
10 Minute Cap
AMRAP 7 of:
5 Sumo Stance RDLs
5 Rev Lunges each leg
5 Goodmornings
5 Push Press
5 Single Leg Glute Bridge Each (1 count at top of each rep)
Then,
With Light Weight.
3 Rounds
– 3 Power Cleans
– 3 Jerks
** Add Weight each set