CrossFit WOD, January 4, 2022
12:00-35:00 [23 Minute Clock]
0:00-3:00
Run 400m
Max Rope Climbs
-Rest 1:00-
4:00-7:00
Run 400m
Max Power Clean and Jerks (155/105)
-Rest 1:00-
8:00-11:00
Run 400m
Max Power Snatches (155/105)
-Rest 1:00-
12:00-15:00
Run 400m
Max Rope Climbs
-Rest 1:00-
16:00-19:00
Run 400m
Max Power Clean and Jerks (155/105)
-Rest 1:00-
20:00-23:00
Run 400m
Max Power Snatches (155/105)
Scaling option to finish near the target score:
20 Minute Clock
0:00-3:00
Run 350m
Max Rope Climbs
-Rest 1:00-
4:00-7:00
Run 350m
Max Clean and jerks (135/95)
-Rest 1:00-
8:00-11:00
Run 350m
Max Power Snatches (135/95)
-Rest 1:00-
12:00-15:00
Run 350m
Max Rope Climbs
-Rest 1:00-
16:00-19:00
Run 350m
Max Clean and jerks (135/95)
-Rest 1:00-
20:00-23:00
Run 350m
Max Power Snatches (135/95)
TARGET SCORE
Score is reps each set (The run does not count for reps)
Target reps sets 1 & 4: 4+
Target reps sets 2, 3, 5 & 6: 8+
Minimum reps before scaling sets 1 & 4: 2
Minimum reps before scaling sets 2, 3, 5 & 6: 4
STIMULUS and GOALS
How to Pace: Steady! The volume will add up so aim to maintain a speed on the run you can hold throughout and not stop moving on the work after the run!
How it should Feel: CARDIO! This longer piece will be a mainly aerobic one when its all said and done!
Back Squat 5×5
5 Back Squats x 5 sets @ 65% of 1RM
E2mom
10 Deadlifts x 4 sets @55-60% of 1RM
– In between sets perform 5 tall box jumps
0:00-10:00
1. Banded 7s – perform 7 reps of each movement
2. 2 Sets:
300m Jog
10 empty bar power snatches
10 empty bar power clean and jerks
15 Ring Rows (OR Body Rows)