CrossFit WOD, January 13, 2023

CrossFit – Fri, Jan 13

Strength – All
Metcon (Weight)

5 SETS

1 Clean Deadlift

+

1 Hang Power Clean

+

2 Shoulder to Overhead

*Start Light and Build to Moderate.

-Rest As Needed b/t Sets-

Week 2 of 7 (Oly Cycle)

(Score is Weight)

 

Workout – All
Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 4 MINUTES*

2-4-6-and so on…

Hang Power Clean + Overhead (95/65)

Box Jumps (24/20)

-Rest 1:30 b/t Sets-

*Reset to 2/2 at the start of each AMRAP.

(Score is Lowest Rounds + Reps)

KG BB: (42.5/30)

 

Optional Finisher
Metcon

2-3 SETS FOR QUALITY

30 Single DB Crush Curls

10/10 DB Around the Worlds

30 Single DB Floor Press

-Rest as Needed b/t Sets-

(No Measure)