25. Jan
CrossFit WOD, January 25, 2022
1-25-22
Warm-up
Metcon (Time)
mount everest
Mount Everest
15:00-24:00
15:00-24:00
15-10-5
Sandbag Cleans (100/70)
5-3-1
Rope Climbs
*Sub power cleans (135/95) if needed
Scaling option to finish near the target score:
9-7-5
Sandbag Cleans (100/70)
3-2-1
Rope Climbs
*Sub power cleans (135/95) if needed
TARGET SCORE
Target Time: sub 7 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE!. This workout is going to be a burner. Expect grip fatigue and to be out of breath!
How it should Feel: GRIPPY & GASSY! The sandbag/rope climb combo is a grippy one. This workout will show how good your footwork is on the rope climbs and how fast of a pace you can move with!
Snatch (4×1)
Today’s Lifting
30:00-60:00
30:00-60:00
Power Snatch + Snatch 4×2
1 Power Snatch + 1 Snatch x 4 sets @55-60% of 1RM Snatch
E2MOM
Deadlift (10×1)
Deadlift 10×1
EMOM
1 Deadlift
60-70%
Scoring: Load
EMOM
1 Deadlift
60-70%
Scoring: Load
0:00-12:00
1. Banded 7s – perform 7 reps of each movement
2. 2 Sets
10 Single Leg RDLs (each side) (light/moderate)
5 Single Arm Dumbbell Power Cleans (each side) (light/moderate)
3 sit pull to stand on rope
20/16 Calorie Row
3. Barbell Prep (perform after the metcon)
A) Burgener Warm up Snatch – 3-5 reps at each position