Workout of the Day

CrossFit WOD, January 17, 2022

1-17-22

Warm-up
Warm Up/Total Session Time
0:00-5:00

1.Bike Warm Up
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast

2. Barbell Prep (after Bike)
A) Burgener Warm up Snatch – 3-5 reps at each of the 5 exercises (listed below)

B) 3-5 reps at each of the 5 exercises (listed below)

Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"

Metcon (Time)
Bike

Bike
6:00-40:00

3 Sets
5x (20/16 Cal Fast, 60 Sec Easy)
*Rest 2 Min between sets.

*Score: Record total workout time (do NOT include the rest between the sets)

Scoring: Time

Snatch (5 sets of the complex )
Snatch High Pull + Power Snatch + Snatch 5×3
1 Snatch High Pull + 1 Power Snatch + 1 Snatch x 2 sets @70% of 1RM
1 Snatch High Pull + 1 Power Snatch + 1 Snatch x 3 sets @73% of 1RM

E2MOM

Accessory Work
Hawkeye (OPTIONAL)
5 Sets:
15/12 Calorie Row
15 Box Jumps (24"/20")
15 Deadlifts (225/155)
-rest 1:1 b/t sets-

Scoring: Time