CrossFit WOD 1/8/2021

Warm-up (No Measure)

General Warm Up:

Complete 2 Rounds:

Bottom Push-Up Hold x 20 sec

rest 15 sec

Strict Push-Ups x 8

rest 15 sec

Bottom Squat Hold x 20 sec

rest 15 sec

Air Squats x 8

rest 15 sec

Hand-Release Burpees x 10

rest 15 sec

Specified Warm-Up:

Empty Bar/PVC:

Sumo Deadlift x 5

High-Pull x 5

SDHP x 5

Shoulder Press x 5

Front Squat x 5

Then…

WOD Weight:

2 Shoulder Press

4 SDHP

6 Front Squat

*Pay attention to detail

Bench Press (5@65% – 5@75% – 5+@85%)

*Utilize heaviest lift from 12/23/2020. Take 90% of that number. The percentages for each set will be based off the 90%.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

4 Shoulder Presses

8 Sumo Deadlift High Pulls

12 Front Squats

M: 75 lb

F: 55 lb

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    Row for 50 seconds, rest 10 seconds

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    Row for 10 seconds, rest 50 seconds

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