WOD

Strength:

E3MOM 15
5 Snatches (ME)

Can be power or squat snatches.

Conditioning:

AMRAP 9
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Overhead Squats (85% of best snatch weight)

Strength:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Strict Pull Ups
Strict Ring Dips

Fx:
10 – 8 – 6 – 4 – 2
Strict Pull Ups
Strict Ring Dips

Time Cap 18:00

Conditioning:

3 Rounds
25 Toes to Bars (Fx: 20 T2Bs)
30 Pistols (Fx: 30 Goblet Lunges (24/16))

Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information

Strength:

E3MOM 15
1 Squat Clean Thruster + 1 Push Press (ME)

Conditioning: 

6 Rounds
Work 1:00/Rest 0:30
AMRAP
6 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull Ups)
12 Kettlbell Push Press (6L/6R) (24/16) (Fx: 16/12)
24 Kettlebell Swings (24/16) (Fx: 16/12)

Saturday, January 25 Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information

Conditioning:

For Time:
1000m Run
10 Rope Climbs
200 Double Unders
-Rest 3:00-
600m Run
5 Rope Climbs
100 Double Unders

Strength:

“Diane”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push Ups

Conditioning:

3 Rounds
15 GHD Sit Ups/Weighted Sit Ups
30 Double KB Front Rack March
:45 Weighted Plank (↑)
1:00 Easy Ski/Bike

Saturday, January 25 Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information

Strength/Gymnastics: 

5:00 Handstand Hold Practice

Conditioning:

14 Rounds
With a partner, alternating movements
15/12 Calorie Row (Fx: 12/10)
10 Push Ups
5 Burpees Over the Rower

25 min Cap

Mobility Finisher: 

Stretch 2:00/Transition :15
1: Right Leg Couch Stretch
2: Left Leg Couch Stretch
3: Right Leg Pigeon Stretch
4: Left Leg Pigeon Stretch

5:45Pm Double Under and Bar Muscle Up Skills Clinic

Strength: 

E3MOM 18
5 Push Jerks (ME)

Conditioning: 

AMRAP 7
5 Power Snatches (115/80) (Fx: 95/65) (Rx+: 135/95)
10 Overhead Squats (115/80) (Fx: 95/65) (Rx+: 135/95)

Strength:

E2MOM 10
Back Squat
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Conditioning:

3 Rounds
30 Wall Balls (20/14)
30 Box Jumps (24/20)

E3MOM 15
3 Jerk Dip Holds (↑)

Ten second pause in dip on each rep. Start at 90 – 95% of front squat and build in small increments.

Conditioning:

AMRAP 10
5 Left Arm Devil’s Press (50/35) (Fx: 35/20)
5 Right Arm Devils Press (50/35) (Fx: 35/20)
10 Left Arm Dumbbell Thrusters (50/35) (Fx: 35/20)
10 Right Arm Dumbbell Thrusters (50/35) (Fx: 35/20)