832-794-5818
jason@crossfitilluminati.com
Contact Us
Facebook
Instagram
RSS
Crossfit Illuminati LogoCrossfit Illuminati Logo
  • Home
  • About Us
    • Facility
    • WHAT MAKES CROSSFIT ILLUMINATI SPECIAL
    • Client Stories
    • FAQ
  • Class Schedule
  • Pricing
  • Services
    • Nutrition Services
    • Corporate Wellness
  • WOD/BLOG
  • Claim FREE Trial
Email Us

CrossFit – Thu, Jan 19

January 19, 2023developerWODNo Comments

CrossFit Illuminati – CrossFit

View Public Whiteboard

Warmup (Checkmark)

A. General

30sec Bike/Row/Ski/100m Run

10 Banded Squat pull throughs

10 Banded Y pulls

B. Mobility

T-spine extension on wall or floor

5 x 10 sec stretch + 5 sec relax

C. Specific

3 Hang power snatch

3 Low hang power snatch (below knee)

3 Snatch balance

3 Tempo snatch

()

()

Weightlifting

A: Snatch (Snatch

EMOM 12
Min 1-3: 2 @50%
Min 4-6: 2 @65%
Min 7-9: 1 @75%
Min 10-12: 1 @80%+
)

TC: 12 min

Score: Weight

Scaling Options

Beginner

EMOM12

2 Snatches

Intermediate + Perform

As Written

Metcon

B: Christine (Time)

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box
TC:15 min

Score: Time

Scaling Options

Beginner

3 Rounds for Time

250 meter Row

12 Deadlifts @ 60-75% body weight 115/75

18 Box Jumps 20”/plate

Intermediate

3 Rounds for Time

500 meter Row

12 Deadlifts @ 75-85% body weight

21 Box Jumps 24/20”

Extra Accessory

Accessory (3 Rounds for weight)

3 sets for quality

8 DB Bench Press

20 Banded Skull crushers

15 Banded standing angels

Rest 60 seconds

Previous post CrossFit – Wed, Jan 18 Next post CrossFit – Fri, Jan 20
You must be logged in to post a comment.

Start Your Fitness Journey With Us Today!

The First Step Is Always the Hardest, Get Started Today!

Menu

  • Home
  • About Us
    • Facility
    • WHAT MAKES CROSSFIT ILLUMINATI SPECIAL
    • Client Stories
    • FAQ
  • Class Schedule
  • Pricing
  • Services
    • Nutrition Services
    • Corporate Wellness
  • WOD/BLOG
  • Claim FREE Trial

Start Your Fitness Journey With Us Today!

The First Step Is Always the Hardest, Get Started Today!

  • Home
  • About Us
    • Facility
    • WHAT MAKES CROSSFIT ILLUMINATI SPECIAL
    • Client Stories
    • FAQ
  • Class Schedule
  • Pricing
  • Services
    • Nutrition Services
    • Corporate Wellness
  • WOD/BLOG
  • Claim FREE Trial

Recent Posts

  • CrossFit – Fri, Jan 27
  • CrossFit – Thu, Jan 26
  • CrossFit – Wed, Jan 25
  • CrossFit – Tue, Jan 24
  • CrossFit – Mon, Jan 23

Start Your Fitness Journey With Us Today!

The First Step Is Always the Hardest, Get Started Today!

CLAIM FREE TRIAL
Crossfit Illuminati Logo
Reclaim Your Fitness, Regain Control of Your Life

Quick Links

  • Home
  • About Us
  • Facility
  • Client Stories
  • Contact Us
  • Corporate Wellness
  • Nutrition Services

Recent Posts

  • CrossFit – Fri, Jan 27
  • CrossFit – Thu, Jan 26
  • CrossFit – Wed, Jan 25
  • CrossFit – Tue, Jan 24
  • CrossFit – Mon, Jan 23

Get in Touch With Us

12654 Goar Road Houston, TX 77077
832-794-5818
jason@crossfitilluminati.com
Facebook
Twitter
Instagram
RSS
jason@crossfitilluminati.com

Copyright © 2022 CrossFit Illuminati. A Kilo Website.

  • Terms And Conditions
  • Privacy Policy