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WOD

CrossFit WOD, January 14, 2021

By January 13, 2021No Comments

1.14.2021

Daily Mindset
"You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction." -George Lorimer
"Win the morning, win the day" is something we’ve all heard a couple times.
It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, "no phone hours", or anything in between. Where consistency is king, discipline is freedom.

Warm-up
[3-12:00] 5 Good Mornings
5 Back Squat
5 Elbow Rotations
5 Strict Press
5 Front Squats
5 RDL
5 Hang Clean High Pulls
5 Push Press
5 Push Jerks
+
Build 30% of DL 1RM

Weightlifting
[12-20:00]
Deadlift (Every 2:00 5 reps x 4 sets)
30-40-50-60% of 1RM
BUILD: 7 reps and use 3RM %

Metcon
[25-55:00]
Metcon (Calories)
AMRAP 30:00
3:00 bike for cals
3 rounds "DT" (95/65)

"DT" = 12 deadlifts + 9 hang power cleans + 6 shoulder to OH

OPEN (RX+): (115/85)

NOTES:
• Going lighter on barbell to practice bigger sets of this classic complex.
• Score is total calories biked at end of 30 minutes
• Pace on bike should not be "easy" but something in that 75-85% range. Think back to your 10:00 for calories pace and try to hold that for each 3-minute piece.
• For barbell work. Let’s thing less about how fast we move through the reps today and more about well we can move through bigger sets while maintaining perfect form

At Home Program
Metcon
AMRAP 30:00
Run 600m
3 rounds DB "DT"

DT = 12 DL + 9 HPC + 6 Shoulder to OH

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