CrossFit WOD 1/7/20


Half plank w/clam

Modified archer

Upright row

Upright row to front rack

High hang muscle clean

Hang muscle clean

Muscle clean

Power clean prep

Hang power clean

Power clean

Metcon prep

Dip support (rings or boxes)

Bottom dip support


Muscle Clean (3×2)
Power Clean (3×2)

*Across for both

**The mechanics established during the muscle clean should spear head the efforts of the power clean.

Elizabeth (Time)


Clean, 135# / 95#

Ring Dips
*Sound mechanics, coupled with speed will yield quite the kick in the lunge and arms.

**Weight should allow for rounds 21 and 15 to be done with a single break.

9 should be all grind.

***Dips will slow even the strongest person down. Be smart and avoid going to failure.