06 Jan CrossFit WOD, January 7, 2022
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Weightlifting
Power Snatch (7 x 2 )
Every 90 Seconds 2 Power Snatch
Building
Building
Workout Prep
Workout Prep**
3 sets (Practice smooth transitions and laying the Jump rope down every time)
10 Double Unders
3 Power Snatch
– rest 30 seconds between sets –
3 sets (Practice smooth transitions and laying the Jump rope down every time)
10 Double Unders
3 Power Snatch
– rest 30 seconds between sets –
Metcon
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
30 Double-Unders
15 Power Snatches, 75# / 55#
Auxillary Work
Advance:
Every min (8:00)
8-10 Toes to Bar
Every min (8:00)
8-10 Toes to Bar
Intermediate:
Every min (8:00)
6-8 Toes to Bar
Beginner:
Every min (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)
30 second Single Unders
5 Snatch Deadlifts
5 Snatch High Pulls
5 High Hang Muscle Snatch
5 Snatch Push Press