- CrossFit.com Rx'd
- Burgener Strength: Weightlifting
- The Gymnastics Course
- CrossFit.com WOD Scale
- Bodyweight WODs
- Dumbbell WODs
- Kettlebell Rx
- Burgener Strength: Performance
21-18-15-12-9-6-3 reps, for time of: Handstand Push-up L-Sit Pull-up
1:2 RFQ: Dumbbell Overhead Walking Lunges, Dead Bug Holds, Banded Hip Bridges and Crossover Symmetry I-T-Y
2 rounds for quality of: 20 Dumbbell Overhead Walking Lunges, pick load Dead Bug Hold, 30 secs 10 Banded Hip Bridges 7 Crossover Symmetry I-T-Y
Crossover Symmetry I-T-Y- 7 each
2:2 Shoulder Press + 3 Push Press : 1-1-1
2 Shoulder Press + 3 Push Press 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
3:2 Push Jerk + Jerk : 1-1-1
2 Push Jerk + Jerk 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
4:2 Position Clean + Jerk : 1-1-1-1-1
2 Position Clean + Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
2 Position Clean (1 in off floor + floor) + Jerk: 5x(1+1+1)
Intermediate Option:18-15-12-9-6-3: Handstand Push-ups and Kipping L-Sit Pull-ups
18-15-12-9-6-3 reps, for time of: Handstand Push-up Kipping L-Sit Pull-up
Beginner Option:15-12-9-6-3: Pike Push-ups and Jumping Tuck Pull-ups
15-12-9-6-3 reps, for time of: Pike Push-up Jumping Tuck Pull-up
5 rounds for time of: 10 Wall Climbs 10 Toes To Bars 20 Box Jumps, 24 in For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position. Post total time.
Complete as many rounds as possible in 16 mins of: 16 Dumbbell Box Step-ups, pick load, 20 in 16 Dumbbell Push Press 48 Double Unders
**Double Under Sub: 96 Single Unders or 24 Tuck Jumps.
Nothing assigned for January 21, 2020
Complete as many rounds as possible in 15 mins of: Row, 500/450 m 15 Chest-to-bar Pull-ups 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Shoulder-to-Overheads, 155/105 lbs
Strength 1:Alt EMOM 14 mins: Muscle Snatch + Snatch Balances and Box Jumps
Every 1 min for 14 mins, alternating between: Muscle Snatch + Snatch Balance, pick load 3 Box Jumps
Muscle Snatch + Snatch Balances- (1+1), no dip Box Jumps- max height
Strength 2:Every 2 mins for 20 mins: Snatch
3 Snatches, pick load Every 2 mins for 20 mins.
Work up to a max triple for the day.
Work Capacity:4x 3 mins RemReps: Thrusters, Pull-ups and Box Jump Overs
4 rounds, 3 mins each of: 15 Thrusters, 95/65 lbs 15 Pull-ups max reps in remaining time Box Jump Overs, 24/20 in Rest 2 mins between each round.