03 Jan CrossFit WOD, January 4, 2023
Posted at 20:00h
in Work out of the day
CrossFit – Wed, Jan 4
Warm-up
Weightlifting
Push Jerk (3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)
– Rest 60-90 seconds between sets -)
Metcon (AMRAP – Rounds and Reps)
16:00 Amrap
16 Alternating Dumbbell Snatch (50/35)
16 GHD’s (Or Stick Sit ups)
16 Box Jump Overs (20)
Similar to Monday, try and keep consistent round times with a non-stop effort. The rest should be between the movements and not during.
6 min AMRAP
10 Box Jumps (low)
3 Shoulder Press (empty bar)
3 Push Press (empty bar)
3 Push Jerk (empty bar)