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CrossFit WODs for 1/21/2017

By January 20, 2017No Comments

It is another Saturday at IA.  We start with Yoga.  Come stretch out some of the sore muscles and tight joints.  After that, those who want to try a local competition can come to our CrossFit Competition Class.  If you haven’t attended before, sign up for a local competition or ask a coach for permission.  At 11:00am is our Regular CrossFit Class.

8:00am – Yoga

9:30am – CrossFit Competition Class

WOD #1:
8 Min to find Max Snatch Balance
then . . .
EMOM 5 Min
1 Snatch Balance at 80%

WOD #2:
AMRAP 25 Min:
Row 1500m
then . . .
11 CTB Pullups
7 HS Cleans (155/105)
7 Push Press (155/105)

WOD #3:
Partner
AMRAP 7 Min:
50 Clean and Jerk (135/95)
50 Wall Balls (20/14)(10/9)

11:00am – Regular CrossFit Class

AMRAP 25 Min:
Row 1500m
then . . .
11 CTB Pullups
7 HS Cleans (155/105)
7 Push Press (155/105)