CrossFit WOD, January 17, 2023

CrossFit – Tue, Jan 17

Metcon (AMRAP – Rounds)
<p>8 min EMOM alternating between</p><p>Odd Rds 20 air squats</p><p>Even Rds 20 Sit ups</p><p>then switch immediately to</p><p>8 min EMOM</p><p>Odd Rds 20 Swings (55/35)</p><p>Even Rds 20 Sit Ups</p><p>then switch immediately to</p><p>8 min EMOM</p><p>Odd Rds 20 Swings (55/35)</p><p>Even Rds 20 Air Squats</p>

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CrossFit WOD, January 16, 2023

CrossFit – Mon, Jan 16

Overhead Squat (5-7 min building to 50% of 1 RM
Strength
6 reps @ 50% 1 RM
5 reps @ 60%
4 reps @ 70%
3 reps @ 80%
1-2 reps @ 90%)
Squat Snatch (Weight)
Metcon (AMRAP – Rounds and Reps)
<p>7 min AMRAP</p><p>10 OH Plate Laydown Stand Up (25/15)</p><p>20 Toes to Plate</p>

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CrossFit WOD, January 14, 2023

CrossFit – Sat, Jan 14

Metcon (AMRAP – Reps)
<p>20 min AMRAP</p><p>Teams of 3</p><p>Partner 1: 400 m run or 500 m row</p><p>Partner 2: Max burpees</p><p>Partner 3: Max reps of 3 Power cleans (135/95), 6 Push ups, 9 air squats</p><p>Switch movements when partner 1 returns from the run/row</p><p>Pick up where previous person left off. Score is total reps of burpees and complex</p>

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