07 Jan CrossFit WOD, January 8, 2019
Posted at 20:00h
in Work out of the day
01/08/2019
Warm-up
Weightlifting
Power Snatchx1 OHS x3 (Weight)
Power Snatch + Overhead Squat:
In 20 MInutes
Build to a challenge set of
1 Power Snatch + 3 Overhead Squats.
Rest 2:00
In 20 MInutes
Build to a challenge set of
1 Power Snatch + 3 Overhead Squats.
Rest 2:00
Metcon
The Departed (AMRAP – Reps)
In a 5 Minute Window:
500 Meter Row With the remaining time AMRAP:
Squat Snatches (115, 73)
Rx+:(135, 93)
500 Meter Row With the remaining time AMRAP:
Squat Snatches (115, 73)
Rx+:(135, 93)
Auxillary Work
Facepull + External Rotation + Y-Press:
3 x 10-15.
Rest 60s.
– 1 rep = 1 rep of each
3 x 10-15.
Rest 60s.
– 1 rep = 1 rep of each
Butt Kick up and back
Lateral Shuffle up and back
5 Inch Worm with a push up
Banded Snatch Warm-up + Thoracic Mob
– 10 Pass Thru
– 10 Around the World
– 10 OHS Then,
10 Cook Squats w. OH Reach
10 Thoracic Rotations each side
10 Wall Slides