CrossFit WOD, January 21, 2019


Monday 21/1/2019

Movement Prep
2 Rounds
15/12 calories
10 false grip ring rows
7 banded good mornings
14 russian kb swings

Strength & Conditioning
Metcon (AMRAP – Rounds)
EMOM
Min 1 – 8 deadlifts @60%
Min 2 – 8 sprint burpee over bar

Hold form, bar facing burpees

Metcon
Metcon (Time)
(AFAP)
2 Rounds
4 Burpee to target
8 Alt db snatches
12m Single arm oh db lunge
12m Single arm oh db lunge

2 Rounds
4 Pull ups
8 Alt db snatches
12m Single arm oh db lunge
12m Single arm oh db lunge

2 Rounds
4 CTB
8 Alt db snatches
12m Single arm oh db lunge
12m Single arm oh db lunge

2 Rounds
4 Bar muscle ups
8 Alt db snatches
12m Single arm oh db lunge
12m Single arm oh db lunge

Rx – DB 22.5/15,
Int – DB 20/15
Sc – DB 15/10

Accessories
Metcon (Weight)
4 x 30sec
Farmers carry
heavier than last week

* rest as needed

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