CrossFit WOD, January 19, 2023

by | Jan 17, 2023 | WOD

CrossFit – Thu, Jan 19

Warmup (Checkmark)

A. General
30sec Bike/Row/Ski/100m Run
10 Banded Squat pull throughs
10 Banded Y pulls
 

B. Mobility
T-spine extension on wall or floor
5 x 10 sec stretch + 5 sec relax

C. Specific
3 Hang power snatch
3 Low hang power snatch (below knee)
3 Snatch balance
3 Tempo snatch

Weightlifting
Snatch (Snatch

EMOM 12
Min 1-3: 2 @50%
Min 4-6: 2 @65%
Min 7-9: 1 @75%
Min 10-12: 1 @80%+
)

TC: 12 min
Score: Weight

Scaling Options
Beginner
EMOM12
2 Snatches

Intermediate + Perform
As Written

Metcon
Christine (Time)
3 rounds for time of:

500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box

TC:15 min
Score: Time

Scaling Options
Beginner
3 Rounds for Time
250 meter Row
12 Deadlifts @ 60-75% body weight 115/75
18 Box Jumps 20”/plate

Intermediate
3 Rounds for Time
500 meter Row
12 Deadlifts @ 75-85% body weight
21 Box Jumps 24/20”
 

Extra Accessory
Accessory (3 Rounds for reps)

3 sets for quality
8 DB Bench Press
20 Banded Skull crushers
15 Banded standing angels
Rest 60 seconds