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WOD

CrossFit WOD, January 22, 2022

By January 21, 2022No Comments

1.22.2022

Warm-up
3:00-20:00]
Complete For Quality
400m Run (both partners run together passing back and forth the medball) or Ride Bike next to each other holding overhead and passing back and forth
Medball Partner Sit-Up Toss x :30sec Each Partner
Medball Rotational Partner Toss x :30sec Each Side
Medball Russian Twist Toss x :30sec
Plank Alternating Medball Taps x :30sec
400m Run (both partners run together passing back and forth the medball)

Specific Prep
[20:00-25:00] 1 practice round
5/3 Cal Bike
3-5 Dual DB Push Press 35/25#
5-7 V Ups
6-8 Single Arm Overhead Walking Lunge 35/25#

Metcon
[25:00-60:00]
Enemies by Monday (Time)
For Time (35:00 CAP)
40 Cal Bike
40 Dual DB Push Press 35/25#
40 V Ups
200ft Single Arm Overhead Walking Lunge 35/25#
60 Cal Bike
60 Dual DB Push Press 35/25#
60 V Ups
200ft Single Arm Overhead Walking Lunge 35/25#
40 Cal Bike
40 Dual DB Push Press 35/25#
40 V Ups
200ft Single Arm Overhead Walking Lunge 35/25#

*Can be split up in any way you want with your partner

Open/RX+:Dual DB PP 50/35#/hand, SA OH Lunge (50/35#, GHD Sit-ups

CC: Pacer/Sustain
Goal: 25:00-30:00
Focus for the workout is on muscular stamina and transitions. Work with your partner to tackle each movement in whatever fashion will get the workout done faster. If this means having one partner hit a fast 40 cal bike before the next partner hits a big set of push press that could be a good way to go. If you think quick short bursts is the way to go, tackle it that way. Work some strategy and have some fun with this one.
Enemies by Monday (BUILD) (Time)
40 Cal Bike
40 Dual DB Push Press 25/15#
40 Sit Ups
200ft Single Arm front rack Walking Lunge 25/15#
60 Cal Bike
60 Dual DB Push Press 25/15#
60 Sit Ups
200ft Single Arm front rack Walking Lunge 25/15#
40 Cal Bike
40 Dual DB Push Press 35/25#
40 Sit Ups
200ft Single Arm front rack Walking Lunge 25/15#

*Can be split up in any way you want with your partner

Accessory Work
Metcon (3 Rounds for reps)
Sled/Grunt Work
3 Rounds @ moderate loads
100ft Reverse Sled Drag
100ft/100ft Crossover Sled Drag
+
3-5 Sets of
100ft Heavy Sled Push
100ft Heavy Dual FR KB Carry
+
4 Sets
10 Strict Toe to Bar
-Max Effort Dual DB Holds @70/50

Extra Open Prep
Snatch (10:00 to Find a Heavy single; Rest 2:00 )
Snatch (EMOM x 3:00 1 Rep (90% of A))
Deadlift (5-5-5-3-3 x 5 Sets; Every 3:00)
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 3 Reps @ 85%
Push Press (5-5-5-3-3 x 5 Sets; Every 3:00 )
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 3 Reps @ 85%
Metcon (AMRAP – Reps)
17:00 AMRAP
30 Snatches 75/55#
15 Bar Muscle-Ups
30 Snatches 135/95#
15 Bar Muscle-Ups
30 Snatches 165/115#
30 Bar Facing Burpees
Max Snatches 210/145#

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