Posted by Emanuel Erlewein on Jan 27, 2023 in
WOD-Post
CrossFit – Fri, Jan 27
Warm-Up
Warm-Up
9 min emom
Min 1 – 40 sec Plank Shoulder taps w/ 1 sec pause
Min 2 – 3 Eccentric Box Step Downs w/ slow negative
Min 3 – 10 sec Sprint on Row or Bike
Strength / Skill
Push Jerk (Weight)
EMOM x 10: Min 1: 5 Tng Push Jerks Min 2: 30 sec AMRAP Wall Walks
Wall-Walk (5 Rounds for reps)
EMOM x 10:
Min 1: 5 Tng Push Jerks
Min 2: 30 sec AMRAP Wall Walks
WoD
WOD (Max reps)
"Repeat The Ladder"
5 min AMRAP:
1,2,3,4,5, etc…
Thrusters – 42,5/30
Box Jump Overs – 24/20", step down
Rest 2 min x 2 sets
*Start back over from the beginning & try to beat or maintain the same score.
Cooldown
Cooldown
3 min Down regulation Walk breathing in through nose, out mouth
:30/side Single leg calf stretch
:30 Couch Stretch
EMOM x 10:
Min 1: 5 Tng Push Jerks
Min 2: 30 sec AMRAP Wall Walks