CrossFit WOD, January 17, 2024

CrossFit – Wed, Jan 17

Warm-Up
Warm-Up

2 ROUNDS

5 Push-Up to Pike

10 Alt. Step-Ups

10 Elbow Punches

5 Strict Press

Into…

2 ROUNDS

5 Up-Downs

5 Box Jumps

5 Muscle Clean

5 Push Press

Skill – All
EMOM x 6 MINUTES

3-5 Handstand Push-Ups

or

3-5 DB Deficit Push-Ups

(No Measure)

Workout of the Week – Performance
“PUSH THE PACE (PERFORMANCE)” (Time)

FOR TIME

2 ROUNDS

15 Push Press (95/65)

15 Box Jumps (20)

15 Up-Downs

Immediately Into…

2 ROUNDS

12 Push Press (115/75)

12 Box Jumps (24/20)

12 Up-Downs

Immediately Into…

2 ROUNDS

9 Push Press (135/95)

9 Box Jumps (30/24)

9 Up-Downs

(Score is Time)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

Workout of the Week – Fitness
“PUSH THE PACE (FITNESS)” (Time)

FOR TIME

2 ROUNDS

15 Push Press (65/45)

15 Box Jumps (20)

15 Up-Downs

Immediately Into…

2 ROUNDS

12 Push Press (75/55)

12 Box Jumps (24/20)

12 Up-Downs

Immediately Into…

2 ROUNDS

9 Push Press (95/65)

9 Box Jumps (Athlete Choice)

9 Up-Downs

(Score is Time)

KG BB1: (30/20)

KG BB2: (35/25)

KG BB3: (42.5/30)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

-Rest as Needed b/t Sets-

(No Measure)