05 Jan CrossFit WOD, January 6, 2020
Posted at 20:00h
in Work out of the day
01/06/2019
Warm-up
Warm Up 1
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg
5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
Green Band Walks + Banded Goodmorning x 3 rounds 10 left/10 right/10 GM
Weightlifting
Deadlift (Weight)
Deadlift:
Build to a heavy 3 in 10 sets. Rest 2:00
– Touch n go reps
Build to a heavy 3 in 10 sets. Rest 2:00
– Touch n go reps
Metcon
James B (Time)
"James B"
4 RFT:
15 Power Snatch (75, 53)
15 Burpees Over the Bar
Rx+:(95, 63)
9 Min Cap
Last done on 1/3
Metcon (AMRAP – Rounds and Reps)
RX +
Rest 10 Minutes then:
Rest 10 Minutes then:
4 RFT:
12 Squat Snatch (95, 63
7 Ring Muscle-ups
Weightlifting
Extra Weightlifting after class
Power Snatch x1 Snatch x1 OHS x 3 (Weight)
Power Snatch + Squat Snatch + Overhead Squat Complex: Build to a tough 1 + 1 + 3 in 7 sets. Rest 90s