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CrossFit – Mon, Jan 23

January 23, 2023developerWODNo Comments

CrossFit Illuminati – CrossFit

View Public Whiteboard

Warmup (Checkmark)

A. General

Amrap 5

6 step ups / Box jump

6/6 Single arm Push press

20 Seconds/side PNF lat stretch on floor

B. Specific

Jerk Drills

5 btn dip hold

5 btn elbow rotations

5 btn Push press + pause in ext.

5 Push press

5 Push jerks

()

Weightlifting

A: Push Jerk (Jerk (athlete’s choice on style)

Every 2 minutes for 10 minutes
3 @70-80%

)

TC: 10 min

Score: Weight

Scaling Options

Beginner

3 @ light

Intermediate

As Written

Perform

E2MOM x 5

3 @80%, accross

Metcon

B: Metcon (Time)

4 rounds, for time

40 wall balls @14/10 lbs

30 Box jump + step down @24/20″

20 DB snatch @50/35 lbs

KG:6/4, 22.5/15 KG

TC: 20 min

Score: Time

Scaling Options

Beginner
30 wall balls @10/8 lbs

20 Box jump + step down @20/plate”

10 DB snatch @25/15 lbs

Intermediate

30 wall balls @14/10 lbs

20 Box jump + step down @24/20″

20 DB snatch @35/25 lbs

Perform

5 rounds @RPE 7

40 wall balls @14/10 lbs

30 Box jump + step down @24/20″

20 DB snatch @50/35 lbs

Extra Accessory

Accessory (Checkmark)

Feet elevated plank + band pull

3 x 10/10

()

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