WODs

CrossFit WOD, January 2, 2019

By January 1, 2020No Comments
Phase 1: New Year, New You

Warm-up
Warm-up
Coach’s Choice

Metcon
Phase 1: New Year, New You
Every 2 minutes x 15 complete:

1 Complex of:
Power Snatch +
Snatch +
OHS +
20 Double Unders

Increase the weight on Round 4, 7, 10 and 13.

* STIMULUS * Five different weight sets including your starting weight. Reset after the Power Snatch. Hold on to the bar after the Snatch into the OHS.

Mods – 1.) Power Snatch, Power Snatch, Back Squat/Power Clean, Clean, Front Squat. 2.) 30 Singles/10 DU Attempts

Extra Work
Metcon
5 Rounds:

66 Double Unders
250m Row

Work towards your 10k Jump Rope AND contribute to the Rowing Team challenge!