WODs

CrossFit WOD, January 2, 2020

By December 27, 2020No Comments

Welcome to 2021!

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Deadlift (E2:30 x 5, 3 Reps Increasing )
Every 2:30 minutes for 5 rounds, perform 3 Deadlifts. Increase the weight each round and no dropping between reps. Maintain form and tension. Record your heaviest 3.

Metcon
Welcome to 2021 (AMRAP – Rounds and Reps)
12 Min AMRAP:

9 Toes to Bar
12 Box Jump Overs 24/20"
15 Russian KBS

Rx = 53/35#
Rx+ = 70/53#

* STIMULUS * Goal is 3+ rounds. Stay consistent and split reps when needed. Avoid singles on the T2B and try to stay unbroken on KBS.

Mods –
1.) Kipping knee-ups/V-ups
2.) Box height/step-overs
3.) KBS weight

Extra Work
L-Sit Hang From the Bar (Accumulate 2 minutes)
Accumulate 2 minutes in an L-sit hang from the bar. Modify to hollow hang if needed.