CrossFit WOD, January 9, 2023

by | Jan 7, 2023 | WOD

CrossFit – Mon, Jan 9

Warm-up

A. General

EMOM 6

odd- 40 seconds jump rope

even- 5 burpees + 6 step ups

B. Mobility

Front Rack elbow rotations

10/10reps

C. Specific

5 Empty bar RDL, clean grip

5 RDLs int muscle clean

5 Strict press in split stance

—-

5 Tempo Power Clean, pause at the pocket 3 seconds

5 Tempo Split jerk pause in the bottom of the dip

3 Tempos clean and Jerk

3 Tempo clean and jerk with light load

Weightlifting
Clean and Jerk (Every 90 seconds for 7 sets
30 Double-unders
2 Clean & Jerk

Weight starts @ 75%)

TC: 11 minutes

Score: Weight

Scaling Options:

Beginner

30 single unders

1 Clean and jerk @ light, across

Intermediate

As written

Perform

EMOM 10

30 Double unders

2 Clean and Jerk @Increasing %

Metcon
Metcon (Time)

21-18-15-12-9-6-3

Burpee Deadlift 2×50/35lbs

Box jump @24/20″

KB Swing @24/16kg

TC: 20 minutes

KG: 22.5/15

Score: Time

Scaling Options

Beginner

18-15-12-9-6-3

Burpees

Step ups @ 20″

Russian KBS @ 12/8KG

Intermediate:

21-18-15-12-9-6-3

Burpee Deadlift @2×35/25lbs

Box jump @24/20″

KB Swing @16/12 KG

Perform:

21-18-15-12-9-6-3

Burpee Deadlift @2×50/35lbs

Box jump @24/20″

KB Swing @32/24KG

Extra Accessory
Core (Time)

100 Hollow rocks

100 V-ups

Do all 100 hollow rocks before moving to the V-ups