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WOD

CrossFit WOD, January 17, 2022

By January 16, 2022No Comments

1.17.2022

Warm-up
[3:00-15:00]
2 Rounds, For Quality or 10:00
1:00 Row
10 Goblet Cossack Squats
6/6 SL SA Crossbody RDL
6 Yoga Push-Ups
6 Up Downs

Specific Prep
[15:00-22:00] Front Squat; 3-5 sets x 3-5 reps building to working weight

Weightlifting
[22:00-38:00]
Front Squat (@10X1; 3 reps x 8 sets; Every 2:00)
All sets @100% of 5RM or ~80-85% of 1RM
Front Squat (@20X1; 3 reps x 8 sets; Every 2:00)
All sets @ 85-95% of 5RM
Front Squat (@2011; 3 reps x 8 sets; every 2:00)
Slight build in weight from last week

Specific Prep
[38:00-45:00] Burpee prep:
3 step back/step forward burpees
3 jump back/jump forward burpees

Quick Transitions to Dual DB FS
DBs together between feet
"KB swing"/Clean to get into Front rack
3 Dual DB Deadlifts
3 Dual DB Cleans
3 Dual DB Front Squats

Metcon
[45:00-52:00]
An Acceptable Surrender (AMRAP – Rounds and Reps)
7:00 AMRAP
2-4-6-8-10…
Dual DB Front Squats 35/25#
Lateral Burpee over DBs

Open/RX+: 50/35#

CC: SPRINT
Some classic CrossFit conditioning with a little Open flare from years past.
This one is bound to get the heart rate pumping, the legs pumping, and leave you rolling on the floor for a bit afterward.
It’s meant to be just at the edge of a sprint effort.
Work on the best way to hold the DBs in the front rack position and work to stay as low as you can to the ground as you move through the burpees.

An Acceptable Surrender (BUILD) (AMRAP – Rounds and Reps)
Build:
7:00 AMRAP
2-4-6-8-10…
Goblet Front Squats 50/35#
Lateral Burpee over DB

Cool Down/Stretch
[52:00-60:00] 1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
2:00 Seated Straddle
2:00 Saddle Pose

Accessory Work
Metcon (Time)
5 Sets, For Quality
12 Ring Hamstring Curls
-Max Effort Weighted Sorenson (45/35#)
:20/:20 Side Plank

Extra Open Prep
Push Jerk + Split Jerk (3.1, 3.1, 2.1, 2.1, 2.1; rest as needed)
w/Pause on Catch 2-3sec
@ 60-65% x 2 Sets
@ 65-70% x 3 Sets
Power Snatch (5-5-5 / 4-4-4 / 3-3-3)
5 Reps @ 70%
Rest :30
5 Reps @ 70%
Rest :30
5 Reps @ 70%

-Rest 3:00 –
4 Reps @ 75%
Rest :30
4 Reps @ 75%
Rest :30
4 Reps @ 75% –

-Rest 3:00

3 Reps @ 80%
Rest :30
3 Reps @ 80%
Rest :30
3 Reps @ 80%

Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
8 Weighted Strict Pull-Ups
16 GHD Sit-Ups
50ft HS Walk
16 Push-Ups
Metcon (Time)
Every 5:00 for 40:00
1000m/800m Bike
400m Run

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