CrossFit WOD, January 22, 2024

CrossFit – Mon, Jan 22

Warm-Up
Warm-Up

200m Jog

25’ High Kicks

25’ Walking Single Leg Good Mornings

25’ Toe Walk

25’ Heel Walk

200m Run

Into…

2 ROUNDS

6 Empty Barbell RDLs

6 Empty Barbell Upright Rows

6 Alt. Elbow Punches

6 Vertical Jumps

Workout – Performance
3 ROUNDS FOR TIME (Time)

400m Run

Hang Power Cleans (135/95)*

*Round 1 – 21 Reps

Round 2 – 15 Reps

Round 3 – 9 Reps

(Score is Time)

KG BB: (60/42.5)

Workout – Fitness
3 ROUNDS FOR TIME (Time)

400m Run

Hang Power Cleans (95/65)*

*Round 1 – 21 Reps

Round 2 – 15 Reps

Round 3 – 9 Reps

(Score is Time)

KG BB: (42.5/30)

Post Workout Strength (All)
Deadlift (8×2*)

*Use the same Heavy Weight for All Sets

(Score is Weight)

Week 4 of 6

Strength | Progressive Overload Cycle