Workout of the Day Tuesday Jan 24th 2023

CrossFit:

A.) Push Jerk / Chin Ups
Every 3min. x 6 Rounds:
3 Push Jerks (Heavy as possible)
5-6 Weighted Chin-Ups (Underhand)

*Make sure you are warm before you start. I would like ALL sets to be challenging. You may climb a little, but I do not want any easy sets.

*For the weighted Chin-ups, you can stick a plate between your legs or use a belt with plates or kettlebells attached.

B.) 3min. to get as far as possible….
10 DB Snatches 50/35
20 Push-Ups
30/25 Cal Row or 25/20 Cal Bike or 400m Run
40 Double Unders
50 Sit-Ups
60 Pull-Ups

Rest 1min.

5min. to get as far as possible….
(Same Workout)

Rest 2min.

8min. to get as far as possible….
(Same Workout)

Can anyone finish that last round in the 8min. time cap!? Gunna be CLOSE!!!

Score is all reps combined from all 3 AMRAPs.

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