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A. Snatch + OHS
Every 2 mins for 6 sets; build to a heavy complex
Crossfit.com WOD 1-21-23
5RFT
50 Double Unders
50Ft SA OH Walking Lunge 50/35
Intermediate option:
5RFT
50 Double Unders
50Ft SA OH Walking Lunge 35/25
Beginner option:
5RFT
50 Single Unders
50Ft SA OH Walking Lunge 15/10
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MFit
Warmup:
1 min row
Spiderman w/ rot. x5e
Banded GM x10
Banded X walks x10e
Box jump x5
4 rounds:
BB RDL x8-10 reps
rest 0:30
FFE split squat x8-10e
rest 1 min
Conditioning:
21-15-9
Row for cals
KB swings
Box jump
Mobility:
10-12 Jefferson curls
1 min e Pigeon pose