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CrossFit WOD for Monday 1/22
every minute on the minute for 30 minutes: snatch. Go as heavy as technique allows (no pressouts) as soon as possible. Feel free to add 10 reps of a bodyweight movement for more of a conditioning twist.
Post score out of 30 to whiteboard.
Strength Ladder: 2(1,2,3,2,1)
Olympic Weightlifting WOD – Week 3/7, Day 1/3
deadlift + high pull + snatch, back squats, snatch push presses
Powerlifting WOD – Week 3/7, Day 1/4
reverse band box squat 1RM
2 minute farmers carry, :30 second rest
2 minute suitcase carry, left, :30 second rest
2 minute suitcase carry, right, :30 second rest
2 minute rack hold
1 minute hold of granny’s purse (bumper plate)
10 crush grip rows
8 crush grip squats
6 crush grip bicep curl
3 crush grip king squats