Workout of the Day Jan 17th 2022

CrossFit:

A.) Power Clean and Jerk
Spend 15min. working up to a 90% effort Power Clean and Jerk.

Save some in the tank for part 2 below. You’re gunna need it 🙂

B.) “Grace” For Time:
30 Clean and Jerks, 135# / 95#
Time to test an old school CLASSIC!

Your goal is to hang onto that bar for as many touch and go reps as absolutely possible!

If you need to scale this, I would say to choose a weight that you could do 10 touch and goes with in a row if you had to.

PLEASE GIVE IT ALL YOU HAVE TODAY! This one is only as hard as you make it.

PUMP THE MUSIC and LET’S GO!

Optional Extra Credit: (Pick 1 or 2 of these)

1.) 400m Farmer Carry with (2) 53/35lb Kettlebells. You can try 70/53s if you’re getting good at these.
2.) 10-12 Single DB Skull Crushers.
Rest 90sec. Repeat For 3 Total Sets.
3.) 12-15 DB Lateral Raises.
Rest 90sec. Repeat For 3 Total Sets.
4.) Pick a skill or lift you want a little more of 😉

*Today’s metcon is a quick one for most of you, but it does take A LOT out of you if you give it everything you got! Don’t feel obligated to do any of this stuff if you don’t want to! It’s just here incase you’re feeling you want a little a more 🙂

Booty Crew:

A.) 12-10-8-6 
Deficit Lunges (Increasing load)
Superset with 12-15 DB Deficit RDL

*Remember to keep bending your knee throughout the RDL to keep the emphasis in your glutes and not your hamstring and lower back

B.) 12-10-8-6 
Curtsy Lunges (Increasing load)
Superset with 12-15 Side Lying Plate Abductions

C.) 12-10-8-6 
B-Stance Hip Thrusts (Increasing load)
Superset with Max Single Leg Hip Thrusts unweighted

*Remember to keep bending your knee throughout the RDL to keep the emphasis in your glutes and not your hamstring and lower back

D.) 10 min AMRAP:
15 DB Shoulder Press
15 Upright Rows
15 6-Ways

Categories: WOD