CrossFit WOD, January 18, 2023

CrossFit – Wed, Jan 18

Metcon (Weight)
<p>Sumo Deadlift+ Shrug Complex</p><p>5-5-5-3-3-3</p><p>1 rep = 1 SD+ 3 shrugs</p>

<p>score weight used for last set of 3 reps; increase wt throughout</p>
Metcon (Time)
<p>21-15-9</p><p>SDHP (115/75)</p><p>Pull Ups</p>

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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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