CrossFit WODs Jan 11 – Jan 17

Shoulder Press 5×5

5 Rounds of:

10 OHS, 75/55

15 SDLHP, 75/55

20 Box Jumps, 24/20

Push and Pull

8 Rounds of:

Row 20/16 cals

8 Power Cleans, 135/95

12 Push ups

Back Squat 5-5-3-3-2-2

AMRAP 18

10 1-side front rack lunges

8 Opposite side push press

20 RKBS

Hang Power Snatch 8 sets of 2

“Ingrid”

10 Rounds of:

3 Snatches, 135/95

3 Burpees over bar

On a 4 minute clock:

2 Rounds of:

10 Thrusters, 95/65
10 Toes-to-bar

Each 2 rounds completed under 4 minutes adds 4 minutes/2 rounds.

40 Rounds with a partner of:

5 Burpees

8 Air Squats

10 Sit ups

Alternate rounds.

3 Rounds of:

Run 400m

15 Pull ups

150 Double unders