Workout of the Day

CrossFit WOD, January 30, 2023

CrossFit – Mon, Jan 30

Warm Up
<p>Banded 7’s</p><p>hip halo’</p><p>2 sets</p><p>1:00 Cardio (your choice)</p><p>25 single unders</p><p>10 inchworms with push up</p><p>10-15 KBS (light to moderate</p>
Taylor Swift (Time)
<p>3 sets</p><p>8-6-4 devil press (2×50/35)</p><p>perform 40 DU after each round of Devil press</p><p>rest 2 min Between sets</p><p>cap of 5 min per set.</p><p>goal of 3:30 to 4:00 min per set</p>
Snatch (3-2-1-3-2-1-1)
<p>3 at73-75%</p><p>2 at 78%</p><p>1 at 80%</p><p>3 at 73-75</p><p>2 at 78</p><p>1 at 80</p><p>1 at 80 plus</p><p>E:90</p>
Back Squat (5 x 4 )
Accessory work
<p>Snatch balance 3-2-1-3-2-1</p><p>70-75-80-70-75-80</p><p> </p><p>Good Morning</p><p>4 sets 7 barbell good morning</p><p>build in weight each set</p><p>perform :30 forearm plank in between sets</p>