03 Jan CrossFit WOD, January 4, 2021
Posted at 20:00h
in Work out of the day
Monday
Warm-up
Warm-up
ON AN 8:00 RUNNING CLOCK…
500m/400m Row
10 Slow Alt. Bird Dogs
10 Good Mornings
10 Scap Push-ups
400m/350m Row
12 Deadlifts
12 Hang Power Cleans
12 Strict Press
250m/200m Row
500m/400m Row
10 Slow Alt. Bird Dogs
10 Good Mornings
10 Scap Push-ups
400m/350m Row
12 Deadlifts
12 Hang Power Cleans
12 Strict Press
250m/200m Row
Weightlifting
Power Clean (1×3)
Workout
BASELINE (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
250m Row
9 Power Cleans (115/73)
6 Push Press
250m Row
9 Power Cleans (115/73)
6 Push Press
(Score is Rounds + Reps)
"NCX BASELINE I"
I. ON A 15:00 RUNNING CLOCK…
Establish a Heavy 3-Rep Power Clean
(Score is Weight)
-Rest as Needed b/t Efforts*-