03. Jan
CrossFit WOD, January 3, 2023
CrossFit – Tue, Jan 3
Warm Up
<p>1:00 bike</p><p>Banded 7’s/Hip Halo</p><p>5 reps of each :</p><p>Zombie squats</p><p>Romanian Deadlifts</p><p>1 and ¼ squats</p><p>Muscle cleans</p><p>Front squats</p>
Weightlifting
Hang Power Clean (EMOM x 10:00
2 hang power cleans)
2 hang power cleans)
<p>Build over the sets to approx 8.5/10 RPE</p>
Deadlift (Clean Deadlift 3×5)
Workout of the Day
<p>4 sets:<br />25 Front Squats (95/65)<br />75 Double Unders<br />25 Pull Ups<br />-rest 2minutes between sets-</p><p>Option 2</p><p>4 sets:<br />25 Front Squats (75/55)<br />75 Double Under attempts/ 100 singles<br />25 Jumping Pull Ups<br />-rest 2minutes between sets-</p><p> </p><p>Target time: 3:00 per round</p><p>time cap: 4:00 per round</p>
accessory work
<p>4 Rounds<br />12 Bent Over Barbell Row (moderate weight)<br />10 Bent Over Banded Tricep Extension (moderate weight)<br />12 Lat Pulldowns (moderate weight)<br />10 Inverted Skull Crusher (moderate weight)<br />-Rest 2-3 min b/t round-</p>