WOD — January 16, 2026

CrossFit – Fri, Jan 16

General Warm-up

2:00 Machine or 400m Jog

Then

3 Rounds

6 Up Downs

9 Hollow Rocks

12 PVC Pipe Overhead Walking Lunges

4 Rounds for time (Time)

15 Burpees

15 Toes to Bar

9 Overhead Squats 135/95lbs

Feel: Gas

Pacing: Sustain

Target Score: 9-13 minutes

Firebreather: <9 minutes

Squat Snatch (Squat Snatch – Positional

At Knee Hang Squat Snatch w/ Pause in catch

3×3 @ 60-70%

Mid Shin Hang Squat Snatch w/Pause in catch

3×2 @ 70-80%

Squat Snatch w/Pause in catch

3×1 @ 80-90%)

Compare to 10/31/25

Warm Up:

Spend a few minutes practicing the position you want to end up in with plenty of reps of Mid Thigh Hang Squat Snatch w/ Pause in catch

Bike Between Sets as needed to Flush

Positional work is meant to be technique focused, hence the larger percentage ranges. If you’re making adjustment so that your pause in the catch gets easier, feel free to add weight to each set. If you’re struggling to pause in the catch, ignore the percentages and fix it.