CrossFit WOD, January 5, 2021

CrossFit WOD, January 5, 2021

1/5/21

Gymnastics
Metcon (Weight)
ADV RX
On the 1:30 x 6
5-10 Kipping Deficit HSPU(4.5/3")
3 TNG Power Cleans

Choose the total HSPU with the intent on each set being unbroken.

Power Clean
Set 1 – 70%
Set 2 – 73%
Set 3 – 76%
Set 4-6 Build to a heavy triple

you can rest at the hang

RX
On the 1:30 x 6
3 TNG Power Cleans
5 Push Press

1 Barbell from the ground
Based off Push Press 1RM %
Set 1 – 70%
Set 2 – 75%
Set 3 – 80%
Set 4-6 Build to heavy set

Metcon
Metcon (5 Rounds for reps)
5 Sets of 3, resting 3:00 between (27min total)
Part 1 – AMRAP 3:
50 DU, 21 Bar Facing Burpees
Max Power Cleans (115/85)(75/55)

Rest 3:00

Part 2 – AMRAP 3:
50 DU, 18 Bar Facing Burpees
Max Power Cleans (135/95)(95/65)

Rest 3:00

Part 3 – AMRAP 3:
50 DU, 15 Bar Facing Burpees
Max Power Cleans (155/105)(115/85)

Rest 3:00

Part 4 – AMRAP 3:
50 DU, 12 Bar Facing Burpees
Max Power Cleans (185/135)(135/95)

Rest 3:00

Part 5 – AMRAP 3:
50 DU, 9 Bar Facing Burpees
Max Power Cleans (205/145)(155/105)

jumbowp

jumbowp

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