CrossFit WOD 1/11/2021

Warm-Up (Squat) (No Measure)

Complete 3 Rounds:

Goblet Squat (3sec pause) x 5

Rest 2sec

Seated box jump x 5

Rest 20sec

KB Reverse Lunge x 5 each leg

Rest 20sec

Double-Under x 20
*Increase height of seated box jump each round

Back Squat (5@65% – 5@75% – 5+@85%)

*Utilize heaviest recorded squat from the “CrossFit Total” on 1/4/2020. Take 90% of that number. The percentages for each set will be based off the 90%.

Metcon (AMRAP – Rounds)

Complete as many rounds as possible in 7 minutes of:

5 box jumps

3 cleans

24-in. box, 155 lb.

30-in. box, 225 lb.

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  • CrossFit WOD 1/16/2021

    Metcon (Distance)
    On a 25-minute clock, 5 rounds of:

    Row for 50 seconds, rest 10 seconds

    Row for 40 seconds, rest 20 seconds

    Row for 30 seconds, rest 30 seconds

    Row for 20 seconds, rest 40 seconds

    Row for 10 seconds, rest 50 seconds

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