CrossFit WOD, January 6, 2022 | CrossFit Alabaster

CrossFit – Fri, Jan 6

Warm-Up

2 ROUNDS

5 Push Up to Pike

10 Step Overs

5/5 DB Deadlift

5/5 DB Upright Row

5/5 DB Press

Into…

1-2 ROUNDS

5 Inch Worms

6 Box Jump Overs

5 BB Snatch Deadlift

5 BB Snatch Hang High Pull

5 BB Snatch Push Jerk*

*This movement is performed from behind the neck

Strength – Performance & Fitness

Metcon (Weight)

5 SETS*

1 Snatch Deadlift

1 Hang High Pull

2 Hang Power Snatches

*Start Light and Build to Moderate.

-Rest As Needed b/t Sets-

Week 1 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
https://games.crossfit.com/workouts/open/2022?division=2&workout_tiers=rx

NOTE: W.O.W. This is our pick for epic workout of the week! Last Seen Open 2022.

KG DB: (22.5/15)

Workout – Fitness

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
https://games.crossfit.com/workouts/open/2022?division=2&workout_tiers=scaled

NOTE: W.O.W. This is our pick for epic workout of the week! Last Seen Open 2022.

KG DB: (15/10)