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CrossFit WODs Jan 3-7

Monday, Jan 3
STRENGTH
snatch balance + 2 OH squats
WOD
10-8-6-4-2
chest to bar pull ups
pistols

Tuesday, Jan 4
WOD (see 01.04.21)
AMRAP in 20 minutes
run 200m
3 hang power cleans, 135/95
4 KB swings, 55/40
5 box jumps, 24/20

Wednesday, Jan 5
WOD
0:00-1:00 row, meters
1:00-2:00 1 thruster, 95/65 + row
2:00-3:00 2 thrusters + row
3:00-4:00 3 thrusters + row
4:00-5:00 4 thrusters + row
…
score is rounds completed + total meters rowed

Thursday, Jan 6
STRENGTH
split jerk 8 x 2
WOD
21-15-9
toes to bar
slam balls, 30/20

Friday, Jan 7
WOD
3 rounds
50 DU’s
10 back squats, 225/155 (from rack)
12 DB renegade rows, 45/30

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