02. Jan
CrossFit WOD, January 2, 2023
CrossFit – Mon, Jan 2
Warm Up
<p>3 Sets:<br />1:00 Row (Build from easy to moderate)<br />5 Inchworm w/Push Up, 5 Half Bottom Burpees<br />10 Lateral Hop Over Rower</p>
Workout of the Day
Elsa and Anna (8 Rounds for reps)
<p>8 sets<br />20/16 Calorie Row<br />10 Lateral Burpes Over Rower<br />-rest 1 minute b/t sets-</p>
<p>Target Time each set: sub 1:30</p><p>Time Cap each set: 2:00</p>
Weightlifting
Muscle Snatch (3 High Hang Muscle Snatch @6/10 RPE
3 High Hang Muscle Snatch @6/10 RPE
3 High Hang Muscle Snatch @6/10 RPE)
3 High Hang Muscle Snatch @6/10 RPE
3 High Hang Muscle Snatch @6/10 RPE)
<p>stay light enough to keep these strict muscle snatches</p>
Hang Power Snatch (3 High Hang Power Snatch @ 65% 1 RM Snatch
3 High Hang Power Snatch @ 65% 1 RM Snatch
2 High Hang Power Snatch @ 70% 1 RM Snatch
2 High Hang Power Snatch @ 70% 1 RM Snatch
2 High Hang Power Snatch @ 70% 1 RM Snatch)
3 High Hang Power Snatch @ 65% 1 RM Snatch
2 High Hang Power Snatch @ 70% 1 RM Snatch
2 High Hang Power Snatch @ 70% 1 RM Snatch
2 High Hang Power Snatch @ 70% 1 RM Snatch)