CrossFit WOD, January 6, 2022

by | Jan 4, 2022 | WOD

Thursday, January 6th 2022

Warm-up
A. General
EMOM 6
Odd:
-60sec Bike/Row/Ski
Even:
-30sec Sampson lunges

B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax

C. Specific (drills)
Our drills focus today on the first pull.
2-4 Lift off
2-4 Pause Clean deadlift
2-4 Tempo clean pull
2-4 Tempo power clean
3+2 Tempo Squat clean + Pause jerk

D. Metcon prep drills
3 reps/side
Single arm DB front rack lunges
Single arm DB press from the split stance (opposite leg forward)
Single arm DB split jerk
Single arm DB hang snatch high pull
6 Alternating DB Hang split snatches
Single arm DB front rack lunges

Weightlifting
Clean and Jerk (Weight)
E2MOM x 6
Set 1-2-3 → 1 rep @ 85%
Set 4 → 1 rep @ 87%
Set 5-6 → 1 rep @ 83%

Score: Heaviest set
TC: 20mins

Scaling options
Beginner
Clean & Jerk
6 x 1-1-1 @ technical

Intermediate & COMP
As written

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 mins
10 Alternating DB Hang Split Snatches 50/35 lbs
20 DB front rack lunges 2×50/35lbs

KG: 40/30 + 22.5/15
Score: Rounds + reps

Scaling Options:
Beginner
Amrap 12 mins
10 Alternating DB Snatch @Moderate
10 Single DB lunges @1 x Moderate

Intermediate
Amrap 12 mins
10 Alternating DB Hang Split Snatch @35/25 lbs
20 DB front rack lunges @2 x 35/25lbs

Extra Accessory
Metcon
4sets of
1min ON/1min OFF
Prone angels

Goal: Health of your shoulders

Each week we will have a shoulder health accessory component, it will be very important to not only do this, but do it with quality.