CrossFit WOD, January 17, 2019

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–>

Thursday

Power Clean (1 Clean EMOM for 10 minutes.)
Build in weight but primary focus here is form and efficient, safe movement.
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP

50 Calorie Row
50 Weighted Box Step Overs (53/35)
50 Unweighted Box Step Overs
50 Burpees

If you finish burpees you go back to the rower!

CrossFit WOD, January 16, 2019

2019-01-15 20:00:00.000000
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–>

Wednesday

Push Press (3 – 3 – 3 – 3 – 3)
Try to hit your heaviest set of 2 from last week for your final set of 3 for this week.
Metcon (4 Rounds for reps)
You’re going to go through the following 4 times. Start a new round on 0, 3:00, 6:00 and 9:00. Go through one round as fast as possible and rest remaining time. Note how long each time takes you.

6 Ring Dips [Rx+ High Rings]
12 Toes to Bar
18 Alternating DB Snatch (50/35)
36 Double Unders

CrossFit WOD, January 15, 2019

2019-01-14 20:00:00.000000
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–>

Tuesday

Metcon
30 minute EMOM
:50 on, :10 transition.

1: Weighted Wall Sit (pick any object and hold it.)
2: Weighted Step Back Lunges
3: Handstand hold, plank hold, or handstand walk practice.
4: Strict TTB (Or Hanging Straight Leg Raises as high as you can, or V-Ups.)
5: Row/Bike/Ski HARD.
6: Rest

Practice perfect movements under fatigue. Go hard on the cardio machines for a good workout.

CrossFit WOD, January 14, 2019

Monday

Front Squat (10 – 8 – 6 at 55%, 65%, 75%)
5% heavier than last week. Advanced athletes can perform these front squats from the ground, meaning the first rep is a squat clean.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP

Rx
10 Pull Ups
10 Plate Push Ups
10 Plate Burpee Ground to Overhead (45/25)

Rx+
10 C2B Pull Ups
10 HSPU
10 Plate Burpee Ground to Overhead (45/25)

Hands on plate and chest touches plate on both push ups and burpees.

Burpee Ground to Overhead is a burpee on the plate, then the plate gets lifted to lockout overhead.

Don’t drop or slam plate after each rep, set it down and do your burpee on it.