WOD

Strength: Split Jerk 10×2

WOD: 3 Minute AMRAP
– 4 Shoulder to Overhead (135/95)
– 6 Hand release Push Ups
– 8 KBS (55/35)
Rest 1:00 x3

Technique Review: Squat Clean

WOD: For Time
10-9-8-7-6-5-4-3-2-1
– Squat Clean (155/105)
– Burpee
– Ab-Mat Sit Up

Warm Up: 2 Rounds
– 500m Row
– 10 Good Morning (with an empty BB)
– 10 Sumo Dead Lifts (with an empty BB)
– 10 Push Ups
– 20 Jumping Jacks
Technique Review: Sumo dead lift high pull
WOD: 5 Rounds For Time
– 10 Sumo dead lift high pulls (115/75)
– 15 Box Jumps (24/20)

Technique: Power Snatch review

WOD: 3 Rounds For Time With a partner
– 20 Power Snatches (135/95)
– 20 Lengths Turf Sprints
– 20 Burpees

WOD: CrossFit Main site WOD for Jan 22nd
For Time Complete
– 30 Medball cleans (20/14)
– 30 Ring Dips
– 30 Medball cleans
– 30 Chest to Bar Pull Ups
– 30 Medball Cleans
– 30 Push Ups
– 30 Medball Cleans

Technique/Strength: Push Jerk 5-5-5-5-5
WOD: 6 Rounds For Time
– 6 Push Jerks (155/105)
– 9 KBS (55/35)
– 12 V-Ups

Strength: Dead lift
3-3-3-3-3

WOD: TABATA
– Calorie Row
– Sit Ups
– Alternating Lunges

Work Capacity: 300 Double Unders For Time

WOD: 8 Rounds For Time
– 5 Toes To Bar
– 10 Burpees
– 15 Air Squats