CrossFit WOD, January 15, 2024

CrossFit – Mon, Jan 15

Warm-Up
Warm-Up

2 ROUNDS

10 Cat Cows

10 Alt. Scorpion Kicks

5 Push-Up to Pike

10 Kang Squats

Into…

2-3 ROUNDS (TIME PERMITTING)

30 Single Unders*

7 Barbell RDLs

7 Barbell Clean Deadlift

7 Barbell Hang Muscle Cleans

7/7 Single Arm Ring Row

*Switch to 30 Double Unders for the second and third round.

Strength – All
EVERY 1:30 x 6 SETS* (Weight)

1 Power Clean

+

1 Hang Power Clean

*Start Moderate and Build to or Above Workout Weight.

(Score is Weight)

Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

100 Double Unders

30 Pull-Ups

15 Power Cleans (185/135)

(Score is Rounds + Reps)

KG BB: (85/60)

Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

200 Single Unders

30 Ring Rows

15 Power Cleans (135/95)

(Score is Rounds + Reps)

KG BB: (60/42.5)

Optional Cool Down – All
2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

10 Alt. Wrist Push-Ups

10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

(No Measure)