CrossFit WOD, January 22, 2020

01/22/2020

Weightlifting
Push Press (Week 3 of 4) (Weight)
After a few warm up sets complete:

Set 1) 5 x 75%
Set 2) 3 x 85%
Set 3) Attempt a new 1 rep max!

Dip and push HARD! Squeeze those glutes and quads! NO dipping under the bar while the bar is traveling UP!

*SUPERSET with 1 Minute Weighted Plank (45/25) 🙂

Fitness
Metcon (AMRAP – Reps)
(2)AMRAP
7/5 Calorie Assualt Bike Sprint
3 Power Clean
Max Russian KB Swing in Remaining Time.

REST 1 Minute x 5 Rounds

Level 1
Metcon (AMRAP – Reps)
(2)AMRAP
10/7 Calorie Assualt Bike Sprint
5 Power Clean(115/75)
Max American KB Swing in Remaining Time.(53/35)

REST 1 Minute x 5 Rounds

Level 2
No Guidance (AMRAP – Reps)
(2)AMRAP
15/10 Calorie Assualt Bike Sprint
5 Power Clean(155/105)
Max American KB Swing in Remaining Time.(70/44)

REST 1 Minute x 5 Rounds

***SCORE IS TOTAL KB SWINGS!

MOVE quickly! Should have about 1 Minute for KB Swings 🙂

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