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WOD

CrossFit WOD, January 8, 2022

By January 7, 2022No Comments

1.8.2022

Warm-up
[3:00-20:00]
3 Rounds
10/10 Single Leg RDLs
5 No Dip Muscle Cleans
:20/:20sec Single Leg Glute Bridge Hold
20sec Hollow Hold
5 Seated Box Jump to High Box

Specific Prep
[20:00-30:00] Build to Power Clean workout weight
+
5/5 box step ups
5 box jumps
3 box jump overs

Metcon
[30:00-50:00]
Dhalsim (Time)
10 Rounds (20:00 TIME CAP)
Alternate Full Round with Partner
15 Weighted Sit-ups
5 Power Cleans 135/95#
10 Box Jump Overs 24/20”

Open/RX+: 10 GHD Sit Ups / 5 PC:185/125# / 10 box jump Overs (24/20")

CC: PUSH/THRESHOLD
Goal: 1:30 on/1:30 off
Time Cap: 20:00
Dhalsim (BUILD) (Time)
10 Rounds, Alternate Full Round with Partner
15 Abmat Sit-Ups
10 Hang Power Cleans 95/65#
10 Box Step-Overs 24/20"

Cool Down/Stretch
[50:00-60:00] 2 Rounds
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Seal Pose

Accessory Work
Metcon (4 Rounds for reps)
12:00 EMOM
Min 1: 5/5 Hang SA DB Clean and Jerk
Min 2: :40sec Handstand Walk Practice
Min 3: 10-15 Toes To Bar

Extra Open Prep
Clean and Jerk (3.2, 3.2, 2.2, 2.2, 2.1, 2.1, 2.1; rest 90s)
3+2 @ 70% x 2 Sets
2+2 @ 75% x 2 Sets
2+1 @ 80% x 3 Sets
Deadlift (5 x 5; every 3:00)
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 5 Reps @ 75%
Set 5: 5 Reps @ 80%
Close Grip Bench Press (5-5-5-5-5; every 3:00)
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 5 Reps @ 75%
Set 5: 5 Reps @ 80%
Metcon (Time)
For Time:
15/12 Cal Bike
2 Legless Rope Climbs
15-12-9-6-3-1
Squat Clean
Rd 1 – 15@185/125#
Rd 2 – 12@205/145#
Rd 3 – 9@225/155#
Rd 4 – 6@245/165#
Rd 5 – 3 @265/175#
Rd 6 – 1 @285/185#

Adjust SC weight accordingly based on your ability
Metcon (Calories)
For Time
10 Sets
1:00 On / 1:00 OFF
Max Calorie Ski

*Start at a 75% effort and build over the entirety of the workout.
*Any machine is good for a substitution
Goal: 20/16+ Calories Each Set

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