CrossFit 416 Daily – Sunday, January 21st

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CrossFit 416 Daily – Sunday, January 21st

Weightlifting

Clean and Power Jerk

Fitness:

On the 3 minutes

5-5-5-5-5 reps

 

Performance:

On the 4 minutes

15-12-9

 

WOD

As many rounds as possible in 8 minutes, ladder style

2 x Hang Power Clean (185/125)

2 x Toes to Bar

2 x Hand Release Push Ups

2 x Hang Power Clean (185/125)

4 x Toes to Bar

4 x Hand Release Push Ups

2 x Hang Power Clean (185/125)

6 x Toes to Bar

6 x Hand Release Push Ups

etc..

 

Rx+

Power Clean and Jerk

On the 4 minute

15-12-9

then

As many rounds as possible, ladder style

2 x Hang Power Clean (185/125)

2 x Toes to Bar

2 x Hand Release Push Ups

2 x Hang Power Clean (185/125)

4 x Toes to Bar

4 x Hand Release Push Ups

2 x Hang Power Clean (185/125)

6 x Toes to Bar

6 x Hand Release Push Ups

etc..

then

As many rounds as possible in 8 minutes, ladder style

2 x Jerk (185/125)

2 x Pull-ups

2 x Burpees

2 x Jerk

4 x Pull-ups

4 x Burpees

2 x Jerk

6 x Pull-ups

6 x Burpees

etc…


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