Tuesday's WODs!

January 28, 2020

Here are your Tuesday WODs!

 

Tuesday Jan. 28, 2020

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Warm-up:

Run 400m, Row 500m, 3 min Jump Rope

 

10 x Pass Thrus

10 x Lunges w/ PVC OH

10 x OH Squats

10 PVC lift offs:

 

 

Then, *Coach Lead position drills

1. Top to bottom (1 Round w/ Empty Barbell)

2. Bottom up (1 Round w/ Empty Barbell)

 

5 x Cleans high hang

5 x Cleans take off

5 x Squat cleans from shin

 

5 x Push jerks

5 x Split jerks

 

Strength: Squat Clean and Jerk 6x3

Clean & Jerk for load:

 

#1: 3 reps @ 60%

#2: 3 reps @ 70%

#3: 3 reps @ 80%

#4: 3 reps @ 85%

#5: 3 reps @ 90%

#6: 3 reps @ Establish new 3RM

WOD: Grab a KB!

 

AMRAP in 15 minutes:

 

5 x Front Squat L

5 x Front Squat R

10 x KB Swings

5 x OH Lunge R

5 x OH Lunge L

100m Run with KB

 

 

 

CrossFit Endurance (6am)

 

1 Rope Climb

 

3 Rounds of:

25 Calorie Row

50 Air Squats

 

1 Rope Climb

 

3 Rounds of:

200m Run

50 DUBs

 

1 Rope Climb

 

3 Rounds of:

10 Calorie Bike

100 Mountain Climbers

 

1 Rope Climb

 

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