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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CrossFit WOD, January 13, 2023

CrossFit – Fri, Jan 13

Metcon (Time)
<p>2 rounds</p><p>400m Run</p><p>40 wallballs</p><p>rest 4 minutes</p><p>1 round</p><p>800m Run</p><p>80 wallballs</p>

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CrossFit WOD, January 12, 2023

CrossFit – Thu, Jan 12

Hang Snatch (Weight)
<p>10 min EMOM</p><p>Rounds 1 thru 7</p><p>Perform 1 Hang Snatch each minute increasing to 1 RM at round 7</p><p>Rounds 8 thru 10</p><p>Switch to Power Snatch using same wt as 1 RM Hang Snatch increasing to 1 RM.</p>
Power Snatch (Weight)
Metcon (AMRAP – Rounds and Reps)
<p>Death By Hang Snatch (95/65)</p><p>Minute 0 – 1 = 1 rep</p><p>Minute 1 – 2 = 2 reps</p><p>and so on</p>

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