CrossFit WOD, January 20, 2020

20200120

Weightlifting

Overhead Squat (5×5)

Warm up and then get into hitting some OHS, you can climb on this as you work through them but ideally we are starting off around 60%ish so we have working sets.
Expect 5-7 min for warming up, then 10 min to complete all 5 sets.
If you want, you can snatch these from the ground.

Metcon

Metcon (AMRAP – Reps)

10 Min Ladder
2,4,6,8,10, 12….
Burpee Box Jump 30/24
Dumbell Hang Snatch 50/35

Rx Plus is Burpee Box Jump Over AND 70/50

At go, we will proceed into the burpee box jumps. Remember we want to show control on the box jumps aka open the hips fully at the top.
From there grab your dumbell and fully stand up before descending into the hang position. Snatches are alternating.