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Daily Workout WOD, January 16, 2023

Daily Workout – Mon, Jan 16

Metcon

200m Run

90 secs/side Couch Stretch

Then for 7 mins cycle through:

5/side Bird Dogs

5/side Dead Bugs

10 Banded Lateral Walks

10 Banded Squats

10 Barbell Hang Squat Cleans

Clean (Weight)

In a 15 min window complete:
1.
6 Squat Cleans at65% of 1RM
Rest 30 secs
4 Squat Cleans
Rest 30 secs
2 Squats Cleans
Rest 1min& adjust weight

2.
6 Squat Cleans at75% of 1RM
Rest 30 secs
4 Squat Cleans
Rest 30 secs
2 Squats Cleans
Rest 1min& adjust weight

3.

6 Squat Cleans at80% of 1RM
Rest 30 secs
4 Squat Cleans
Rest 30 secs
2 Squats Cleans
Rest 1min& adjust weight

4.
6 Squat Cleans at85% of 1RM
Rest 30 secs
4 Squat Cleans
Rest 30 secs
2 Squats Cleans

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
In Class Stretch

2 mins/side Banded Hamstring Stretch

Optional Extra Work

Complete the following on Assault Bike or Rower:

3200m RPE 7/10

Rest walk 3 mins

1600m RPE 8/10

Rest 3 mins

800m RPE 9/10

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips