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WODs

CrossFit WOD, January 29, 2021

By January 24, 2021No Comments

Repeat

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Hang Power Clean (E2M x 5, 4 Reps)
Every 2 minutes for 5 rounds, perform 4 Unbroken Hang Power Cleans. The focus is barbell cycling and holding on for all 4 reps. Increase the weight each round and record your heaviest 4.

Metcon
Repeat (AMRAP – Rounds)
10 Min AMRAP:

2 Shuttle Runs
2 Hang Power Clean 95/65#
4 Shuttle Runs
4 Hang Power Clean
6 Shuttle Runs
6 Hang Power Clean
8 Shuttle Runs
8 Hang Power Clean
10 Shuttle Runs
10 Hang Power Clean
etc….

Rx+ = 115/75#

* STIMULUS * Set your pace from the beginning. This will get sneaky fast. Should be able to hit the 8 unbroken and maybe start breaking up at 10.

Mods –
1.) Cal Row or Bike
2.) Clean weight

Extra Work