WOD

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CrossFit WOD, January 13, 2024

CrossFit – Sat, Jan 13

Metcon (Time)

5 Rounds For Time:

20 Snatches 95/65

30 Wallballs 20/14 lbs.

40 Calorie Row

CrossFit WOD, January 12, 2024

CrossFit – Fri, Jan 12

Hang Clean (6×2 add weight each set)

Every 2:00 x 6

2 hang cleans

add weight each set

CrossFit WOD, January 11, 2024

CrossFit – Thu, Jan 11

Metcon (Time)

Partner WOD

6 Rounds For Time:

20 Dumbbell Push Jerks (R)

20 Dumbbell Squats

20 Dumbbell Push Jerks (L)

20 Dumbbell Squats

80 DU

Dumbbell: 50/35 lbs.

Hold 1 Dumbbell Across The Shoulders in front rack position with Both Hands for the squats.

CrossFit WOD, January 10, 2024

CrossFit – Wed, Jan 10

Deadlift (Max set @70%)

Set 1: 5 Deadlifts @ 55%

Set 2: 5 Deadlifts @ 60%

Set 3: 10 Deadlifts @ 65%

Set 4: 10 Deadlifts @ 70%

5: Max Deadlifts @ 70%

*Rest 1-2 Minutes Between Sets

Change your reps in WODIFY

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift 285/200 lbs.

10 T2B

15 Bar-Facing Burpees

RX 225/185

CrossFit WOD, January 9, 2024

CrossFit – Tue, Jan 9

Back Squat (6×2 add weight each set)

On the 3:00 x 6 Sets: 2 Back Squats

First Working Set at around 70% & Build To Heavy set

Metcon (AMRAP – Reps)

AMRAP 10:

400/350m Row

18 Thrusters 95 / 65 lb

400/350m Row

15 Thrusters 115 / 85 lb

400/350m Row

Max Thrusters 135 / 95 lb

First Barbell push for an unbroken set

Second Barbell push to complete in 1-2 sets

Row at a pace that allows you to push your thruster sets

When you get to your last barbell for max reps try to hang on for a set of 5 or more or 1-2 big sets. Try to keep your breaks on the last barbell to 10s or less.

score is total reps on your last set of thrusters

CrossFit WOD, January 8, 2024

CrossFit – Mon, Jan 8

Power Clean (3-2-2-1-1-10)

Set 1: 3 Power Cleans @ 50%

Set 2: 2 Power Cleans @ 60%

Set 3: 2 Power Cleans @ 70%

Set 4: 1 Power Clean @ 75%

Set 5: 1 Power Cleans @ 80%

Set 6: 10 Power Cleans For Time @ 80%

Rest 1-2 Minutes Between Sets.

Post time in notes for your set of 10

Metcon (Time)

4 Rounds For Time:

30/24 Calorie Row

20 Box Jumps (24″/20″)

10 Power Cleans 155 / 105 lb

RX135/95

CrossFit WOD, January 6, 2024

CrossFit – Sat, Jan 6

Metcon (Time)

Partner WOD

Cash-in 100 Cal Bike

5 Rounds For Time:

30 T2B

20 Over the Bar Burpees

10 Front Squats 135/95

CrossFit WOD, January 5, 2024

CrossFit – Fri, Jan 5

Metcon

Lifting after the WOD

Metcon (Time)

5 Rounds

10 ALT. DB Snatches 50/35

10 WallBalls (20/14lbs)

200m Row

Power Clean (5×3 add weight each set)

Every 2 minutes 3 Power Cleans for 5 sets

It doesn’t have to be TnG

CrossFit WOD, January 4, 2024

CrossFit – Thu, Jan 4

Metcon (Time)

Partner WOD

10 Rounds For Time:

2 Rope Climbs

20 Push-ups

30 Air Squats

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