CrossFit WOD, January 15, 2022

01/15/2022

Fitness
Metcon (Time)
Partner WOD:

10 Rounds(You Go I Go)

9 Deadlifts
6 Hang Power Cleans
3 Push Jerks
(45/35)

-immediately into-

400m Run

-immediately into-

10 Rounds(You Go I Go)

10 Thrusters(45/35)
10 Jumping Pull Ups

Level 1
Metcon (Time)
Partner WOD:

10 Rounds(You Go I Go)

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(115/75)

-immediately into-

800m Run

-immediately into-

10 Rounds(You Go I Go)

10 Thrusters(95/65)
10 Pull Ups

Level 2
Venom (Time)
Partner WOD:

10 Rounds(You Go I Go)

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155/105)

-immediately into-

800m Run

-immediately into-

10 Rounds(You Go I Go)

10 Thrusters(115/75)
10 Chest-to-Bar Pull Ups

CrossFit WOD, January 14, 2022

01/14/2022

Split Jerk Complex (Weight)
2 Front Squats + 2 Split Jerks( Out of the Rack)

Fitness
L1 LUNA (Time)
14-1
Burpees
1-14
Jump Squats

Level 1

Level 2
LUNA (Time)
20-1
Burpees
1-20
Jump Squats

CrossFit WOD, January 13, 2022

01/13/20222

DB Bench Press (Weight)
8-10 Incline DB Bench Press
Immediately into;
8-10 Incline DB Seal Rows
Rest 2min. Repeat For 4 Total Sets

Fitness
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP

50 Single Unders
40 Knee-Ups
30 DB Deadlifts(15/10)
20 Front Rack Lunges(15/10)
1:00 Plank Hold

Level 1
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP

100 Single Unders
40 V-Ups
30 DB Deadlifts(35/25)
20 Front Rack Lunges(35/25)
10 Wall Walks

Level 2
Doc Ock (AMRAP – Rounds and Reps)
(20)AMRAP

50 Double Unders
40 V-Ups
30 DB Deadlifts(50/35)
20 Front Rack Lunges(50/35)
10 Wall Walks

CrossFit WOD, January 12, 2022

01/12/2022

Single Leg Deadlift (Weight)
8-10 Reps on each leg
SUPERSET with;
10-15 Weighted DB Sit-Ups

Rest 2min. Repeat For 3 Total Working Sets.

Fitness
Metcon (AMRAP – Reps)
As Far As Possible in 10 Minutes

10-9-8-7-6-5-4-3-2-1

Knee Push Ups
Jumping Pull Ups

Level 1
Metcon (AMRAP – Reps)
As Far As Possible in 10 Minutes

10-9-8-7-6-5-4-3-2-1

Deficit Push Ups(45s/25s)
Pull Ups

Level 2
Lizard (AMRAP – Reps)
As Far As Possible in 10 Minutes

10-9-8-7-6-5-4-3-2-1

Handstand Push Ups
Strict Pull Ups

CrossFit WOD, January 11, 2022

01/11/2022

Snatch Complex (Weight)
Spend 15-20 Minutes

(1 power snatch + 1 squat snatch ) x 3

Fitness
No Way Home( At Home) (Time)
(2)AMRAP
30 Mountain Climbers( 2ct.)
Max Burpees in Remaining Time

Workout is Is over when you reach 75 Burpees

Level 1
Metcon (Time)
You go I go
(2) AMRAP
12/9 cal row (or ski)
100 burpee box jump overs (20/20)
Workout is over when you and your partner get 100 BBJOs

Level 2
No Way Home (Time)
You go I go
(2) AMRAP
15/12 cal row (or ski)
100 burpee box jump overs (24/20)
Workout is over when you and your partner get 100 BBJOs

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