Sunday 1.21.18 CrossFit

Metcon Prep

Every 90s for 10 Rounds
1 Power Clean + 2 Hang Power Clean + 3 Front Squat
Intent:  Build to a challenging weight if form permits

Metcon

Partner Up
16min AMRAP
One athlete runs 400 meters
One athlete AMRAPs
5 Deadlifts (155,105)
4 Hang Power Cleans
3 Front Squats
*Score = each athlete’s total full rounds of BB Complex
Rx: (135,95)
L2: (115,75)
L1: (95,65)
Alternate Scaling:
400m Run = 500m Row, 60s Bike or Ski Erg

Intent: One athlete will run 400 meters while your partner AMRAPs the barbell work. Use a moderate load today for the barbell work and keep track of how many rounds you complete individually. 75% effort is the goal today.

$ Out

1a) DB Bench Press 3×12
2b) Seated DB Cleans 3×15
By | 2018-01-11T06:52:01-05:00 January 20th, 2018|WOD|Comments Off on Sunday 1.21.18 CrossFit