CrossFit WOD, January 19, 2018

1-19-17 Warm-up Warm-up Move Steady Through: 20 Empty Bar Good Mornings 40ft Burpee Broad Jump 60 Air Squats 40ft Burpee Broad Jump 20 Empty Bar Good Mornings Metcon Turkish Get Up (8×2 every 90 seconds) Perform each side of your Turkish Get up every 90 seconds. Increase wait as you are comfortable and safe through the movement. Score your heaviest load Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9 Minutes: 9 Thrusters 95/65 6 Bar Facing Burpees 9 Pull ups or 6 C2B or 3 Bar MUs Take some time the WoD to practice some C2B and MUs. Mix them in if you can, but credit the rep as the value it has if you need to alternate between movements. ie, Jay did 1 MU and 6 pull ups in a round. This will hopefully encourage you to be working on the higher level skills.

CrossFit WOD, January 18, 2018

1-18-18 Warm-up Warm-up 4 Steady Rounds :20s Plank Hold 4 Walk-outs 20 Jumping Squats Metcon Metcon EMOM – 12 minutes Handstand Hold 20s Handstand Shoulder Taps Handstand Push-ups First 4 Rounds 20 sec Handstand Hold Second 4 Rounds Handstand Shoulder Taps – or Shoulder taps from push up position for scale Last Four rounds 8 HSPU Scale to inverted box push-up Metcon Metcon (Time) 4 Rounds for Time: 12 KB (2 bells) Deadlifts 70/53 each 14 Goblet Squats 70/53 50 Double Unders **Masters 53/35 Try to maintain standard deadlift body position with KB Deadlift. Bells outside of your feet. Scale for DUs…..Attempt at least 15 DUs then singles, or using clock, practice DUs for 1 minute.

CrossFit WOD, January 17, 2018

1-17-18 Warm-up Warm-up 3 Rounds: 30 Double Unders 12 Medball Cleans 9/6 Calorie Bike Weightlifting Hanging Squat Snatch (6×3) Deadlift each rep, then lower into a perfect low hang position, pause, and then execute the squat snatch. Drop and reset after each rep. Keep it light and fast, the weight is not as important as the quality of the reps. If reps are smooth and perfect, you can work up each set. Weightlifting Deadlift (3×10 Touch and Go Smooth reps with no bounce) Reps should be perfect and controlled all the way down. The sound the bar makes on the ground should be very quiet and soft.

CrossFit WOD, January 16, 2018

1-16-18 Warm-up Warm-up 3 Steady Rounds 8 Burpees 12 Empty Bar Thrusters 8 Heavy Russian Kettlebell Swings Weightlifting Front Squat (5×5) Start around 70% of your 1RM and increase a little bit each round. Each set should be challenging but doable. There should be no misses. Score Last Round Metcon Metcon (Time) For Time: 60/45 Calorie Row 50 Wall Balls 20/14 40 Pull-Ups 30 Shoulder to OH 115/75 **Masters – Jumping Pull-ups/S2OH 95/55 **Rx+ – 30C2B – S2OH 135/95 This will be a grinder. Steady row and smart sets on each movement. A repeat refresher vid with Ben Bergeron –

CrossFit WOD, January 15, 2018

1-15-18 Warm-up Warm-up 5 Steady Rounds 5 Empty Bar Push Press 5 Empty Bar Push Jerk Row 100m *row pace should be faster each round Weightlifting Push Jerk (6×3 AHAP) There are fewer reps each set here to allow you to go a little heavier. Keep the same technical points from last week. Sound dip position weighted in the heels and a vertical drive. Metcon Metcon (Time) 5 Rounds for Time: 12 Power Snatch 75/55 12 Box Jump Overs 24/20 Masters – 55/35# The breathing and leg burn on this will slow even the best athletes down. Make sure you are pushing hard to start and not pacing too much. We want leg and lung FIRE!! Box Jump Over –

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