CrossFit WOD, January 11, 2023

by | Jan 9, 2023 | WOD

CrossFit – Wed, Jan 11

Warm-up

A. General

2 rnds

Row 1 min

12 RDL

9 Hang Muscle clean

6 Strict press

Empty Bar

B. Specific

Banded OH Squat

3 x 7 reps

Slow Snatch high pull*

3 x 3@50%+, RPE 7

Between each set 4 hard cals

  • Slow snatch high pull: With a band pulling the bar forward horizontally like Monday’s clean drill

Weightlifting
Snatch (Every 90 seconds for 7 sets
8/6 Cal bike/Row/Ski
1 Snatch)

TC: 11 minutes

Scaling Options

Beginner

30 seconds machine

2 Snatch

Intermediate

As written

Perform:

EMOM 10

8/6 Cal Bike erg

@Increasing %

Metcon
Metcon (Checkmark)

EMOM 20minutes

Odd-200/180m Row

Even- 1 round of DT

1 round of DT =

12 Deadlifts

9 Hang power cleans

6 Shoulder to Overhead

KG: 70/45

Scaling Options

Beginner

– 40 second Row

– 12 Deadlifts

Intermediate

DT @ 95/65lbs

Perform

EMOM 30

Alternate between

– 200m Row

– 1 round of Cindy

– 1 round of DT

Extra Accessory
Post chain (Checkmark)

Wide stance good mornings

5 x 7 @heavy