05. Jan
CrossFit WOD, January 5, 2023
CrossFit – Thu, Jan 5
Warm-up
<p>2-3 Sets<br />1:30 Row<br />10 Alt. Leg V-Up, 5 V Ups<br />7 Dumbbell Single Arm Power Clean (each side) (Moderate)<br />-Then-<br />Build to Power Clean weight.</p>
Workout of the Day
<p>AMRAP 15 minutes<br />50/40 Cal Row (buy in)<br />-into-<br />10 GHD Sit Ups<br />1-2-3-4-5-6-7.<br />Power Cleans (155/105)</p><p>Option 2</p><p>AMRAP 15 minutes<br />40/32 Cal Row (3:00 or less)<br />-into-<br />10 Ab MatSit Ups<br />1-2-3-4-5-6-7.<br />Power Cleans (185/125)</p>
Weightlifting
Hang Power Snatch (Every :90 x 6 sets
3-3-2-2-1-1 reps, building to a heavy hang power snatch)
3-3-2-2-1-1 reps, building to a heavy hang power snatch)
Hang Power Clean (Barbell Cycling E2MOM
10 Hang Power Snatch x 3 Sets
*Cycle AFAP (As Fast As Possible)
**Move up in weight each set.
***Start at a 6/10 RPE and end at 7-8/10 RPE)
10 Hang Power Snatch x 3 Sets
*Cycle AFAP (As Fast As Possible)
**Move up in weight each set.
***Start at a 6/10 RPE and end at 7-8/10 RPE)