CrossFit WOD, January 5, 2022

04 Jan CrossFit WOD, January 5, 2022

Posted at 20:00h in Work out of the day by admin

Wednesday

Warm-up

3:00 Machine (easy-moderate pace)
-into-
6 min AMRAP
3 Squat/Lunge Complex (Air Squat + Forward Lunge + Stepback Lunge)
5 Deadbugs (each side)
5 Kip Swings
3-5 Strict Pullups

**2. Workout Prep**
2 sets (add weight each set)
10m Double Dumbbell Front Rack Walking Lunge
4 Double Dumbbell Deadlifts
1 Bar Muscle Up
– rest 1:00 between sets –

Metcon

Metcon (Time)

50’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
20 Double Dumbbell Deadlifts (50s/35s)
10 Bar Muscle Ups OR 30 Chest to Bar

-Rest 2:00-

100’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
2 Rounds:
10 Double Dumbbell Deadlifts (50s/35s)
5 Bar Muscle Ups oR 15 Chest to bar

-Rest 2:00-

150’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
5 Rounds:
4 Double Dumbbell Deadlifts (50s/35s)
2 Bar Muscle Ups or 6 Chest to Bar

Weightlifting

Goblet Squat (Weight)

4 x 15 Spanish Squats