WOD 2015-01-21

January 20th, 2015

FTX CrossFit –¬†Wednesday

Skill Work

KB Swing Practice
Perform 7 Sets, if the trainer affirms your form at the bottom in the transition and at your proper control at the top of the movement (bottom of bell facing the roof) then you may pursue higher weights. Remember that we have a 100 KB, but start with a Russian and build to an American for those who can handle a 70# with EASE. Perform all sets at 10 reps if possible.


Metcon (Time)

Chipper For Time, 20:00 Cap

  • 70m OH Lunges (2 laps around box)
  • 60 Wall Balls
  • 50 D/U or 250 singles
  • 40 Hand-Release Push-ups
  • 30 T2B
  • 20 1-Arm Alt. DB Snatches

Lunges are done with a Wallball OH (Use same wt. MB as in wallballs)
Rx+: 70/50# Snatch (Rx+ must do D/U)
Rx: 20/14# MB, 50/30# Snatch
Scale: 14/10# MB, Mod. P/U, Leg Raises, Lighter DB Snatch