06. Jan
CrossFit WOD, January 6, 2023
CrossFit – Fri, Jan 6
Warm-up
<p>3-4 Sets<br />1:00 Jog (build from easy to moderate/fast)<br />10 Front Squat (45/35)<br />5 Shoulder Press from Squat Stance (45/35)<br />5 Thruster (45/35)<br />-Then-<br />Build to Thruster weight.</p>
Workout of the Day
<p>For Time:<br />1-2-3-4-5-6-7-8-9-10<br />Thrusters (115/80)<br />2-4-6-8-10-12-14-16-18-20<br />25ft Shuttle Run</p><p>Option 2</p><p>For Time:<br />1-2-3-4-5-6-7-8-9-10<br />Thrusters (95/65)<br />2-4-6-8-10-12-14-16-18-20<br />25ft Shuttle Run</p><p>Target Time: 10:00</p><p>Time cap: 15:00</p>
Weightlifting
Front Squat (E2MOM
3 Seconds Down, 3 Second Hold in Bottom
3 Seconds Down, 3 Second Hold in Bottom
2 Tempo Front Squat @ 5.5/10 RPE
2 Tempo Front Squat @ 6/10 RPE
2 Tempo Front Squat @ 6.5/10 RPE
2 Tempo Front Squat @ 7/10 RPE)
Push Press (Ev :90 Barbell Cycling
4×3 (These will be cycled)
Move up in weight each set.
Build to a 8/10 RPE.
Keep your movement fluid and precise .)
4×3 (These will be cycled)
Move up in weight each set.
Build to a 8/10 RPE.
Keep your movement fluid and precise .)