CrossFit WOD, January 26, 2020
1.26.2020Skill Workhandstand tabata handstand holdsMetcon (AMRAP - Rounds and Reps)3 --> 5 min amraps with a 3 minute break 6 power clean and jerk 115/75 [...]
1.26.2020Skill Workhandstand tabata handstand holdsMetcon (AMRAP - Rounds and Reps)3 --> 5 min amraps with a 3 minute break 6 power clean and jerk 115/75 [...]
1.25.2020Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsWeighted Ring Dips (7x3)Weighted Pull-ups (7x3 )Accessory Work3x20 banded donkey calf raises
1.24.2020Metcon (Time)4 RFT - 40 min cap 20 wall balls 20/14 20 Double Unders 20 KB snatch 35/26 (rx+) 53/35 20 sit ups 20 mountain [...]
1.23.2020Deadlift (4x5 75%)Metcon (Time)3 RFT 10 ring rows - level feet down rx, level feet up on box, rx+ 12 SDLHP 75/55 (rx+) 95/65 400 [...]
1.22.2020EMOMsnatch skill work (front clock #3 is emom clock) 40% of snatch 6 min emom 1 snatch pull, 1 power snatch, 1 Overhead Squat, 1 [...]
1.21.2020Push Jerk (4x5 70-75%)Metcon (AMRAP - Rounds and Reps)18 min amrap 8 hang power cleans 95/65 (rx+) 135/95 6 push jerk 4 front squat 12 [...]
1.20.2020MetconMLK DREAM WOD (AMRAP - Rounds and Reps)15 Min Amrap 4 D eck squats 35/26 (+53/35) 39 R ussian KB Swings 4 E mom burpees [...]
1.19.2020Accessory Work3 x 10 Cuban press Band lat pulls w/stick Band pull aparts Prone barbell press behind neck (laying face down) 3 x 50 Calf raise [...]
1.17.2020WeightliftingBack Squat (3 x 8 at 65% 1RM)MetconMetcon (AMRAP - Rounds and Reps)12 min AMRAP 10 Power Snatch 75/55 (+95/65) 8 Overhead Squats 8 push [...]
1.17.2020Metcon (AMRAP - Rounds)36 min emom 1,2,3,4,5,6 for 6 rounds 1. bike 10/8 calories (rx+) 12/10 2. 12 burpees (rx+) 15 3. Row 10/8 calories [...]