WOD
 | Thu, Jan 6 2022 |  |
| CrossFit 20220106 | CFA Kids - Week 44 - Hang Power Clean | Squat Program 20220106 | Home WOD 20220106 | Other Results |
CrossFit 20220106
(Time, Rx2, Rx3)
DB Warmup
Pullup Warmup
DB Snatch Cycling
EMOTM x 5: 8 DB Snatch (increase speed, then load)
WOD: 3 Rounds
- 100 Double Unders
- 50 DB Snatch (50/35)
- 25 Pullups
Rx2 90 secs of Double Unders, 35/20 DB, 15 Pullups
Rx3 100 Singles, 20/10 DB, 15 Jumping Pullups
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| Levi | 26:52 Rx | | | James u | 17:37 Rx2 | | | Coach E | 9:12 Rx3 | | | Polyanna | 9:46 Rx3 | | | Wanona | 9:50 Rx3 | | | Aaron D | 13:30 Rx3 | | | Perry | 13:56 Rx3 | | | Chloe | 15:50 Rx3 | | | Brittney | 16:03 Rx3 | 30#, then 25# | | Daniel O | 16:58 Rx3 | | | Sara | 17:35 Rx3 | |
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CFA Kids - Week 44 - Hang Power Clean
(Reps, Rx2)
Warm up: 3 Rounds
Basket Ball Sprints
10 Jumping Jacks
Skill/Strength: Review Hang Power Clean
Hang to Hips
Hang, Hips to High Pull
High Pull to Clean
Hang Power Cleans 3-3-3
WOD: 12-min AMRAP
2 Wall Walks
4 Hang Power Cleans
6 Sumo Deadlift High Pulls
8 Walking Lunges
Rx 15#
Rx2 PVC
Game:
CrossFit Hokey Pokey
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Squat Program 20220106
(Check In)
Cardio/Leg/Shoulder Warmup
3 Rounds
- 1 Mins Ankle Mobility / side
- 10 Single Leg Tempo Squat Negative from Box / side (3 sec descent)
Strength
- 6 x 10 Sec Overhead Squat Hold
(work to 90%-100% of 1RM Snatch)
Speed
- Snatch Balance 3-3-3-2-2-1
Accessory: 3 Rounds
- 50ft OH Walking Lunge
- 50ft Indoor Sled Pull
- 10 Squat Jumps to High Target
Note: All barbell failures to be Behind You
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Home WOD 20220106
(Time)
Warmup:
5 sets:
20sec Jump Rope, then …
Set 1 - 25 Good Mornings
Set 2 - 20 Hollow Rocks
Set 3 - 15 weighted Deadlifts
Set 4 - 10 weighted High Pulls / arm
Set 5 - 5 weighted Presses / side
WOD: 3 Rounds
- 100 jump rope (doubles or singles) or 100 lateral hops
- 50 DB Snatches or 50 ground-to-overhead with a weighted item
- 25 Situps
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