29 Jan CrossFit WOD, January 30, 2020
Posted at 20:00h
in Work out of the day
Thursday January 30
Warm-up
Strength
Strength Complex (Weight)
Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00
– Beginner: Focus on technique for all 10 sets.
– Beginner: Focus on technique for all 10 sets.
Goal: exceed last weeks weight if you’re feeling good.
Metcon
90s Hip Hop (Time)
For time:
10-8-6-4-2
Squat Cleans (155, 103)
2-2-2-2-2
Rope Climbs
10-8-6-4-2
Squat Cleans (155, 103)
2-2-2-2-2
Rope Climbs
Rx+: (185, 125) (Legless Rope Climbs)
L3: (135, 95)
L2: (115, 75) (Ground to Standing)
L1: (95, 65) (Ring Rows x 3)
Beginner – Sub 20-15-10-5 Goblet Squats for Cleans
12:00 Time Cap
RX+ Extra Conditioning (Weight)
Post "90s Hip Hop"
800 Meter Sledpull Powerwalk @light
800 Meter Sledpull Powerwalk @light
Extra Credit
*Superset of:
1a) Glute March: 3 x 10 ea. No rest.
1b) Standing Calves: 3 x 30. Rest 60s.
Rx+ 4 Rounds
1a) Glute March: 3 x 10 ea. No rest.
1b) Standing Calves: 3 x 30. Rest 60s.
Rx+ 4 Rounds
6 Romanian Deadlifts
6 Power Cleans
6 Front Squats
6 Front Rack Reverse Lunges
X-Band Walk x 10 Steps each direction
Then,
5 Rollover + Split Stretch
10 Lateral Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Then,
Review Power Clean + Squat Clean