CrossFit WOD, January 18, 2024

CrossFit – Thu, Jan 18

Warm-Up
Warm-Up

1-2 ROUNDS

10 BW Good Mornings

5 Cat/Cows

10 Alt. Deadbugs

5 Jefferson Curls

Into…

2-3 ROUNDS (Time Permitting)

1:00 Row

5/5 Staggered Stance Deadlifts w/Empty Barbell

10 Glute Bridge-Ups

:30 Glute Bridge Hold

Workout – Performance
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

300/250m Row

10 Deadlifts (155/105)

(Score is Rounds + Reps)

KG BB: (70/47.5)

Workout – Fitness
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

250/200m Row

10 Deadlifts (115/75)

(Score is Rounds + Reps)

KG BB: (52.5/35)

Post Workout Strength (All)
Deadlift (7×3*)

*Use the Same Mod-Heavy or Heavy Weight for All Sets

(Score is Weight)

Week 3 of 6
Strength | Progressive Overload Cycle