07 Jan CrossFit WOD, January 8, 2022
Posted at 20:00h
in Work out of the day
Saturday
Weightlifting
Clean and Jerk (Weight)
Shoulder Press (5 x 5)
Strict Press
5×5= 75%
5×5= 75%
Back Squat (Weight)
back Squats
2×4=75%
2×4=80%
2×4=75%
2×4=80%
Warm-up
Warm-Up (let’s get really warm !!)
15-12-9
Calorie Machine (any machine available)
Air Squats
Burpees
– into –
3 sets (empty bar)
5 Muscle Cleans
5 Hang Power Cleans
5 Front Squats
15-12-9
Calorie Machine (any machine available)
Air Squats
Burpees
– into –
3 sets (empty bar)
5 Muscle Cleans
5 Hang Power Cleans
5 Front Squats
**2. Workout Prep**
1 set
30-second Row (workout pace)
5 Front Squats
Metcon
Metcon (Time)
3 rounds
1000m/850m Row
30 Front Squats (95/65)
1000m/850m Row
30 Front Squats (95/65)
26 min cap
Auxillary Work
Good Mornings (Weight)
DB Goodmornings
4 sets: 15 reps
4 sets: 15 reps
*Build to a moderate weight; stay the same or build across sets
4=70%
3=75%
3=80%