WOD Saturday 1/19/19

by | Jan 18, 2019 | News | 3 comments

Day 18 Nutrition Challenge!

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Option 1 Opens:
“Book Warm”
AMRAP 10
50 Box Jumps (24,20)
40 Dumbbell snatches (50,35)
30 Toes-to-Bars
20 Strict press (115,75)

Rest 5 minutes

AMRAP 10
20 Strict Pull-ups
30 Toes-to-Bars
40 Dumbbell snatches (50,35)
50 Box Jumps(24,20)

Option 2 Performance:
50 Box Jumps(24,20)
40 Dumbbell snatches (40,25)
30 Toes-to-Bars
20 Strict press (95,65)

Rest 5 minutes

AMRAP 10
20 Strict Pull-ups
30 Toes-to-Bars
40 Dumbbell snatches (40,25)
50 Box Jumps(24,20)

Option 3 Functional:
30 Box Jumps(20,12)
20 Dumbbell snatches (30,20)
15 Toes-to-rig
10 Strict press (75,50)

Rest 5 minutes

AMRAP 10
10 Strict Bar box assisted pull-ups, bands or ring rows.
15 Toes-to-rig
20 Dumbbell snatches (30,20)
30 Box Jumps (20,12)

CFS Brief:
Day 18 Nutrition Challenge!
CrossFit Opens start in 37 days!

 

3 Comments

  1. JD
    JD on January 19, 2019 at 8:34 am

    Fun but tough WOD.

    Round 1: 1+5 (40# DB, 75# SP)

    Round 2: 115 reps (got 25 box jumps…40# DB

  2. Deb.
    Deb. on January 19, 2019 at 10:05 am

    Book Worm: Round 1: 133 Reps | 30# DB | 55# Press
    Round 2: 104 Reps | Strict Pull Ups | 30# DB
    Really great workout(s)! The second round was a grip-fest having Pull Ups, TTB, and Snatches consecutively.it’s always amazing how quickly 5 minutes of rest passes as compared to 10 minutes of work 😬 Thanks Frozen!!

  3. Eric Bucher
    Eric Bucher on January 19, 2019 at 11:27 am

    Round 1: 1 round + 35 reps (35# DB/75# Press)

    Round 2: 1 round (35# DB)

    Tough workout, especially getting back to the box jumps at the end of each round. I like this one, but it hurt! I agree with Deb that the clock on the rest seems to go so much faster than the clock on the workout.