CrossFit WOD, February 1, 2019

2019-01-31 20:00:00.000000
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–>

Friday

Lucille (Time)
30 – 20 – 10
Calories Rowing
Shoulder to Overhead (95/63)
Front Squat (95/63)

– 100 Double Unders –

10 – 20 – 30
Split Jumps (Jumping Lunges)
Sit Ups
Rope Climbs (1/2/3)

30 minute time cap. Do whole first part, then dubs, then second part.

The rope climbs are 1/2/3, not 10/20/30!

CrossFit WOD, January 31, 2019

2019-01-30 20:00:00.000000
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–>

Thursday

Turkish Get Up (1-1-1-1-1-1)
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
With a Partner, Alternating full rounds:

Rx:
5 Ring Dips
10 Devils Presses (40/25)

Rx+
3/2 Ring Muscle Ups
10 Devils Presses (50/35)

Devils Presses:

CrossFit WOD, January 30, 2019

2019-01-29 20:00:00.000000
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–>

Wednesday

Push Jerk (5 x 3, building.)
Metcon (Time)
4 Rounds for Time

20 Wall Balls
10 Deadlifts (95/63)
20 Calorie Row
10 Power Cleans (95/63)

CrossFit WOD, January 29, 2019

2019-01-28 20:00:00.000000
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–>

Tuesday

Metcon
15 Minute EMOM

1: Pull Up/Muscle Up Work
2: Box Jumps*
3: 45 Seconds Plank or Hollow Hold

Don’t do too many box jumps, work on form (rebounding?) or jumping higher than you usually do. 5 – 10 per minute is good enough.
Metcon (Time)
Sprint Chipper

30 Pull Ups
75 Dubs
40 Sit Ups
75 Dubs
30 Push Ups
75 Dubs
30 Alternating DB Snatch (50/35)

CrossFit WOD, January 28, 2019

2019-01-27 20:00:00.000000
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–>

Monday

Front Squat (8 – 6 – 4 @ 65%, 75%, 85%)
Athletes can choose to perform these from the ground – first rep is a squat clean.
Metcon (AMRAP – Reps)
0:00 to 5:00

21 – 15 – 9
Burpees
TTB

Max Calories Rowing with time remaining.

5:00 to 10:00
Rest

10:00 to 15:00
21 – 15 – 9
KBS (53/35)
Goblet Squat

Max Calories Row with time remaining.

Score is sum of calories from both rounds.

Try to finish the rounds!