CrossFit WOD, January 25, 2019


Friday 25/01/2019

Movement Prep
2 Rounds
20m single arm farmers carry (each side)
12/9 calories
6 kip and regrip
6 muscle snatch (empty bar)

Metcon
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#

Rx – 52.5/32.5
Teen – Rx same as scaled – Sc 30/20 (hanging knee raises)
Sc – 37.5/25 (hanging knee raises)
Masters (55+)- same as teens (sit-ups for scaled masters)

* all scaled divisions snatches are ground to overhead which means they can be snatched or cleaned.

CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk

Accessories
Metcon (Time)
4 Rounds (2min rest at the end of each)
400m True form run
30 db stoh (AHAP but sets must be unbroken)
10 Ring dips

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