27. Jan
CrossFit WOD, January 27, 2022
1-27-22
Warm-up
Power Clean (5x 1)
Today’s Lifting
12:00-25:00
12:00-25:00
Power Clean + Push Jerk 5×2
1 Power Clean + 1 Jerk x 4 sets @55% of 1RM
1 Power Clean + 1 Jerk x 1 set @60% of 1RM
E2MOM
Metcon (AMRAP – Reps)
GHOST
Ghost
30:00-54:00
30:00-54:00
6 Rounds:
1 Minute Max Calorie Row
1 Minute Max Burpees
1 Minute Max Double Unders or single unders
-Rest 1 Minute-
Scoring: Reps
TARGET SCORE
Score = total reps
Target Reps each set: 120+
STIMULUS and GOALS
How to pace: PAIN CAVE! There is no way around it! Expect pain with this workout. Push the 1 minute sections, but not until failure. The rest is going to go fast!
How it should Feel: CARDIO! Expect a high heart rate throughout this workout. Aim for a hard, but consistent pace on the first set and maintain that throughout. This one turns aerobic as the time domain extends beyond 15 minutes.
0:00-10:00
1. Hip Halo Activation
2. Barbell Prep
A) Burgener Warm Up Clean – 3-5 reps at each position
3. Workout Prep
2 Sets
4/3 Calorie Row
4 Burpees
20 Double Unders