CrossFit – Wed, Jan 4
Warm-up
Weight Lifting
Deadlift (5/5/5+ (No more that 15 in the last set.)
40%/50%/60% of your new working 1RM. If you did not PR, add 10lbs to your old working 1RM.
This is a deload week. It is going to feel light. Move through it quickly and focus on the wod today.)
Metcon
Metcon (4 Rounds for reps)
4x
AMRAP 3 minutes
30 Double-unders
12 Wall balls 20/14 lbs
8 TTB
Active rest 2 mins between AMRAPs
KG: 9/6 KG
TC: 18 min
Score: Reps per AMRAP
Scaling Options
Beginner
20 Single Unders
12 Wallball @14/8
8 Hanging Knee Raise
Intermediate
20 Double unders or 20 SIngle Unders
10 Wallball @20/14
8 Toes to eye level
Perform
As Written
Extra Accessory
Accessory (Checkmark)
Bench Sorenson Hold
3 x 1:00
Rest 60 seconds between sets
A. General
2 sets
1 min Single-unders
30 sec double-unders or Triple-unders
5-7 TTB timing drill
B. Specific
Warm Up for DL with RDL, A- Reaches, etc.