WORKOUT OF THE DAY
Partner “DT”

WOD:

Partner “DT”:

5RFT:
12 Deadlifts (155/105#)
9 Hang Power Clean
6 Push Jerk

*Only 1 partner works at a time. Partners may break up the work in any manner.

 

January 23

Strength:
Front Rack Lunges: 6-6-6-6 (3 each leg)

Conditioning:
5RFT:
20 Burpees
10 T2B
30 Air Squats

January 22

Strength: 
Floor Press: 5-5-5-5-5

Push-ups: 2 x Max Effort*
*Rest 1:30 between sets

Conditioning:
Tabata**:
Row (Calories)
Ring L-Sit Hold
Box Jumps (24/20″)

**The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.

January 21

Strength:
Behind the Neck Snatch Grip Push Press: 5-5-5-5-5*
@ 50% of 1RM Snatch (all sets @ 50%, not working up)

Conditioning:
20 min EMOM:
Death By: Snatch (115/75#)

Perform 1 Snatch (power or full squat) the first minute, 2 Snatches the second minute, 3  Snatches on the third minute, and so on, continuing to add 1 rep each minute until you cannot complete the required number of reps in the given minute, then start back at 1. Continue to climb the ladder in the same manner until time expires.

Score = highest round of completed reps

 

January 20

Strength:
15 min to establish 1RM weighted pull-up

Conditioning:
7 Pull-ups
14 Hollow Rocks
40 DU

January 19

Strength:
Front Squat: 3-3-3-3-3

Conditioning:
Wallballs: 3 x Max Effort (20/14#)
1:1 Work/Rest

Then,

5 min AMRAP:
6 Burpees
6 KB Swings (32/24kg)

January 16

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Strength:
1 Push Press + 1 Split Jerk: 2-2-2-2-2

Conditioning:
“Open 14.1”

10 min AMRAP:
30 DU
15 Power Snatches (75/55#)

January 15

Conditioning:
For time:
2,000m Row

Strength:
Supinate Barbell Rows: 5-5-5-5-5

January 14

Strength/Power:
Hang Power Cleans: 2-2-2-2-2-2

Conditioning:
5RFT:
5 Hang Power Cleans (115/75#)
10 Thrusters
15 Lateral over-the-bar Jumps

January 13

Strength:
EMOM:
5 Deadlifts @ 75% of 1RM

Conditioning:
50 DU
50 Sit-ups
8 Deadlifts (225/155#)
40 DU
40 Sit-ups
8 Deadlifts
30 DU
30 Sit-ups
8 Deadlifts
20 DU
20 Sit-ups
8 Deadlifts
10 DU
10 Sit-ups
8 Deadlifts

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