CrossFit WOD, January 18, 2021
1.18.2021Regular Schedule of Classes todaySnatch (5,5,3,3,1,1,1,1)Metcon (Time)3 RFT 20 Burpees 21 DB Snatch (1 DB) 50/35 12 DB Thrusters (2 DB)
1.18.2021Regular Schedule of Classes todaySnatch (5,5,3,3,1,1,1,1)Metcon (Time)3 RFT 20 Burpees 21 DB Snatch (1 DB) 50/35 12 DB Thrusters (2 DB)
1.17.2021EMOM6 min EMOM 2 Power Clean 2 Front Squat 1 Push Press 1 Push Jerk 1 Clean & JerkClean and Jerk (4x2 80%)Metcon (Weight)14 min [...]
1.16.2021Skill WorkRowing Kettlebells Double UndersMetcon (Calories)5 min row for calories 2 min restMetcon (AMRAP - Rounds and Reps)5 min amrap 6 KB Snatch 35/25 (rx+) [...]
1.15.2021Crazy 8s (Time)Crazy 8s 8 Rounds For Time 8 Pull Ups 8 Box Jumps 8 WB 20/14 8 Push Ups 8 Alt Lunges 8 Ring [...]
1.14.20201Accessory Work3x 4 ATYW 6 Lateral Raise 6 Front Raise 6 single arm DB Press each side 6 Prone PressMetcon (AMRAP - Rounds and Reps)9 [...]
1.13.2021Deadlift (3-3-max 80%)Metcon (Time)5 RFT 12 deadlift 115/75 (rx+) 135/95 6 HPC 50 Mtn Climbers
1.12.2020Back Squat (3-3-max 80%)Metcon (AMRAP - Rounds and Reps)16 min amrap 7 T2B 9 Jumping Squats 45/35 14 KB Snatch 53/35
1.11.2021Push Press (3-3-max 80%)Metcon (Time)21-15-9 Thrusters 75/55 (rx+) 95/65 Bar Facing BurpeesBonus Abs3x 10 GHD Sit Ups 10 Ab Wheel 10 Windshield Wipers
1.20.2021Bench Press (3x8)Metcon (Time)7 RFT 10 Box Jumps 24/20" 1 Rope Climb 10 min capMetcon (Calories)10 min max caories bike, row or ski
1.9.2021EMOMSKILL WORK 6 min EMOM 2 Snatch Pull 2 Hang Power Snatch 2 Snatch balance 1 Full SnatchSnatch (4x2 75%)Metcon (Time)6 Rounds for time 30 [...]