CrossFit Workout of the Day
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WOD 01.22.19

Strength:

Power snatch, 2-2-2-2-2, (earn weight with technique)

WOD:

3 rounds for reps/cals:

2 minute calorie row

30 seconds rest

2 minute power snatch, 75/55lbs

30 seconds rest

2 minutes double unders

30 seconds rest

Post loads and reps cals to beyond the whiteboard.

WOD 01.21.19

Strength:

Back rack barbell step up, 20/16 inches, 10-10-10-10-10, ( 5 each leg)

WOD:

“First workout”

Amrap in 15 minutes:

5 medball slams, 50/40lbs

10 push ups*

15 air squats

*if you performed situps in your first workout, perform situps

Lost loads and times to beyond the whiteboard.

WOD 01.20.19

Conditioning:

30/20 Machine calories x3, 2 minutes rest between, 90% effort

WOD:

Amrap in 12 minutes:

5 Wall walkers, (L3: 10y handstand walk)

7 feet elevated ring rows

9 plate situps, 45/25lbs

Post times and total rounds reps to beyond the whiteboard.