CrossFit WOD, January 25, 2022

01.25.2022

Warm-up
3x

6 Mobility Burpees
30 Sec Plank
6 Jumping Air Squat
6 Pike Push-ups

Push Jerk (4-3-2-2-1-1-1-1)
@85% 1RM Jerk

25 Min Clock

Work up to 85% for singles.

Metcon (Time)
14 Alt DB Push-press
7 Burpee Pull-ups
25/50 DU/SU
12 Alt DB Push-press 6 Burpee Pull-ups
25/50 DU/SU
10 Alt DB Push-press 5 Burpee Pull-ups
25/50 DU/SU

Rx: 50/35

CrossFit WOD, January 24, 2022

01.24.2022

Warm-up
500m Row

3x
Band X-walk (d)
8 Band Goodmornings
Band X-walk (b)
8 Hollow Rocks
8 Band Sumo Squat

Box squats (4-3-3-2-2-2)
@85% 1RM

25 Min Clock

Work up to 85% 1RM for sets of 2.

Metcon (AMRAP – Rounds and Reps)
6 Min

8 KB Goblet Lunge
10 Plank Reach Back
12/10 Cal AB

Rest 2 Min

Metcon (AMRAP – Rounds and Reps)
6 Min
8 KB SDHP
10 Hollow Rocks
12/10 Cal AB

Rx: 1.5/1 Food
Rx+

CrossFit WOD, January 22, 2022

01/22/2022

Warm-up
3x

8 Mobility Burpees
8 Air Squats
12 Plank Reach Back
12 Alt Bird Dogs
12 Cat/Cows

Metcon (Time)
Partner WOD
For Time
12 Rounds of

12 Plate G2OH
12 Plate OH Lunge
12 Plate Sit-ups
25/50 DU/SU
12/10 Cal AB

Rx: 45/25

Alternate each exercise.

CrossFit WOD, January 21, 2022

01.21.2022

Warm-up
4x

10/8 Cal AB
8 Samson Lunge w/ Band Pass Through
8 Band Pull A-parts
8 HR Push-ups

Weighted Superset (6x)
3 Weighted Pull-ups
6 Weighted Dips

25 Min Clock
Metcon (Time)
14-12-10-8-6

Hang Power Snatch
Lateral BOB

Rx:
BB: 95/65
Rx+

CrossFit WOD, January 20, 2022

01.20.2022

Warm-up
3x

8/6 Cal Row
8 Heel Taps
10 Hip Bridges
12 Fluter Kicks

Then
3x
W/ empty BB
8 Deadlifts
8 BS
8 Goodmornings

Deadlift (6×2)
@80% 1RM

20 Min clock

Metcon (AMRAP – Rounds and Reps)
12 Min

100’ Suitcase Carry (l)
12 KBS
100’ Suitcase Carry (r)
12 T2B

Rx: 1.5/1 pood
Rx+