CrossFit WOD, January 29, 2019

Jan 29th

Weightlifting
Bench Press (8-8-8-8-8)
Metcon (Time)
5 Rounds:
6 Ring dips
12 DB snatch 50/35#
12 Pistols
Metcon (Time)
5 Rounds:
6 HR push ups
12 DB snatch
12 Jumping lunges

CrossFit WOD, January 28, 2019

Jan 28th

Weightlifting
Clean Complex – 3 position pull (1-1-1-1-1)
Hi Hang Clean
Hang Clean
Clean

Metcon
Metcon (Time)
9-6-3 Clean 185/135#
18-12-6 Box jump 24/20in
Metcon (Time)
9-6-3 Clean 135/95#
18-12-6 Box jump 20/12in

CrossFit WOD, January 25, 2019

Jan 25th

Weightlifting
Farmer Carry Step Up (20-20-20-20)
With 2 Kettlebells/Dumbbells in each hand step up on a box that puts hip crease below parrallel

Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
6 Clusters 135/95#
12 Toes to bar
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
12 Wall balls 20/14#
12 Sit ups

CrossFit WOD, January 24, 2019

Jan 24th

Skill
Metcon (AMRAP – Reps)
Tabata Double unders
Tibet Bike (Cals)
Metcon (AMRAP – Reps)
Tabata Single unders
Tibet Row (Cals)

Metcon
Metcon (Time)
3 Rounds:
21 Burpee
15 Box jump 24/20in
9 Push up

CrossFit WOD, January 22, 2019

Jan 22nd

Metcon
Metcon (AMRAP – Reps)
24 min alt EMOM:
12 HSPU
100ft Sled 135/90#
15 GHDSU

Start with a score of 24. Anytime you do not complete the reps within the minute subtract 1.
Metcon (AMRAP – Reps)
24 min alt EMOM:
12 Push press
10 V-ups
100ft Sled 90/45#

Start with a score of 24. Anytime you do not complete the reps within the minute subtract 1.

CrossFit WOD, January 21, 2019

Jan 21st

Weightlifting
Snatch (10-8-6-4-3-3-3)
15 minutes to build to a technically sound heavy triple.

Metcon
Metcon (Time)
8 Rounds:
125m Run
6 OHS 95/65#
12 Pull up
Metcon (Time)
8 Rounds:
125m Run
6 Squats
12 Jumping Pull ups

CrossFit WOD, January 18, 2019

Jan 18th

Weightlifting
Split Jerk (3-3-3-3-3)

Metcon
Metcon (Time)
"Annie"
50-40-30-20-10 Double unders and sit ups

Rest 2 mins then:

3 Rounds:
24 DB snatch 50/35#
*200m Run between each

Metcon (Time)
100-80-60-40-20 Single unders
50-40-30-20-10 Sit ups

Rest 2 mins then:

3 Rounds:
24 DB snatch
*200m Run between each

CrossFit WOD, January 17, 2019

Jan 17th

Weightlifting
Deadlift (5-5-5-5-5)
SDHP review before metcon

Metcon
Metcon (Time)
For time:
30 SDHP 75/55#
2 Rope climbs
30 OHS
2 Rope climbs
Metcon (Time)
For time:
30 Deadlift 75/55#
12 Knees to chest
30 Front squat
12 Knees to chest

CrossFit WOD, January 16, 2019

Jan 16th

Skill
Metcon
20 minutes as many rounds as comfortable:
20 L+R Banded steps
12 Box jumps
12 Jackknives
5 Wall squat (3-3-1)

Metcon
Metcon (AMRAP – Reps)
E3MOM:
30 sec sprint for cals any machine