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CrossFit WODs
Strength and Conditioning

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Jan 27

1 Squat Clean, 75% 1RM

Every 1 min for 20 mins.

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For time:
30 Back Squats, 185/135 lbs
100 Wall Balls, 20/14 lbs
30 Handstand Push-ups
200 Double Unders​

Jan 28

Every 3 mins for 30 mins do:
5/3 Ring Muscle-ups
Run, 100 m
1 Squat Snatch, build load

Jan 29

Crossfit Games Open, 17.5

10 rounds for time of:
9 Thrusters, 95/65 lbs
35 Double Unders

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Thruster: 1 Rep Max

Jan 30

For time:
Run, 1600 m
Handstand Walk, 300 ft
24 Power Cleans, 225/155 lbs

Jan 31

8 rounds for time of:
Ski Erg, 200 m
3 Wall Walks
Row, 200 m
12 Double Dumbbell Box Step Overs, 50/35 lbs, 20 in

Feb 01

Complete as many rounds as possible in 25 mins of:
Run, 200 m
12/9 Bike Calories
9 Deadlifts, 275/185 lbs
6 Burpee Bar Muscle Ups

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