CrossFit WOD, January 20, 2021

CrossFit WOD, January 20, 2021

1/20/21

Metcon
Metcon (3 Rounds for reps)
AMRAP x 5
40/30 Cal Row
20 Box Jump Overs (24/20")
AMRAP Macho Man 135/95

Rest 5 Min

AMRAP x 5
30/24 Cal Row
15 Box Jump Overs
AMRAP Macho Man 155/105

Rest x 5

AMRAP x 5
20/15 Cal Row
10 Box Jump Overs
AMRAP Macho Man 185/135

1 Round "Macho Man"
3 Power Cleans
3 Front Squats
3 Push Jerks

ADV RX as written
RX
R1 (115/85)
R2 (135/95)
R3 (155/105)

Games Athlete Weights
R1 (155/105)
R2 (185/135)
R3 (225/155)

Extra Gymnastics Work
Metcon (5 Rounds for reps)
On the 2:00 x 5 Rounds
% Max Bar MU
6 Back Squats

Set 1 – 70%
Set 2 – 73%
Set 3 – 76%
Set 4 & 5 – 76 – 85%

Build in weight on the back squat each round.

RX Bar MU movement
C2B

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jumbowp

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