WODs

CrossFit WOD, 2017/01/28

By January 28, 2017 No Comments
The Motherload

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Clean + Push Jerk (2, 2, 2, 2, 2)
In 20 minutes, perform the Clean + Push Jerk complex for 2 reps x 5 sets. Increase the weight each set, take rest between attempts and record your heaviest 2x Complex.

Metcon
Open WOD 13.4 (AMRAP – Reps)
7 Minute AMRAP of:
3 Clean & Jerks 135/95# RX+ 115/75 RX
3 Toes To Bar
6
6
9
9
12
12
etc…….

Continue adding 3 reps until the 7 minutes is completed.
Scaling – CnJ weight, hanging knee-ups, v-ups, candlesticks, sit-ups