Sunday 21.01.24 wod: active movement day

Active Movement Day
30 Minute AMRAP
30 Cal Bike
60 KB Goblet March (30 each leg) (controlled) 53/35
30 Cal Row
60 Mountain Climbers (30 each leg)
Active Movement Day
30 Minute AMRAP
30 Cal Bike
60 KB Goblet March (30 each leg) (controlled) 53/35
30 Cal Row
60 Mountain Climbers (30 each leg)
Traditional Day
Overhead Squat (from floor)
Every 2:00 Minutes For 5 Sets
6 Overhead Squat @60-65%
12-9-6-3
TTB
Overhead Squat 95/65
Crossfit Open Workout 17.1
10 DB Snatch 50/35
15 Burpee Box Jump Overs 24/20
20 DB Snatch 50/35
15 Burpee Box Jump Overs 24/20
30 DB Snatch 50/35
15 Burpee Box Jump Overs 24/20
40 DB Snatch 50/35
15 Burpee Box Jump Overs 24/20
50 DB Snatch 50/35
15 Burpee Box Jump Overs 24/20
Time Cap 20 Minutes
2 Sets
100 Cal Row
80 Double Unders
60 Sit Ups
40 Jumping Lunges (20 each)
20 Hand Release Push Ups
Rest 4:00 Between Sets
Score Total Time
Snatch
6 Sets (heavier than previous week)
Power Snatch
Rest :30 Seconds
Squat Snatch
Rest 1:30
Strict Press
5×1
Build to a 1RM for day
Pull Up Capacity
10 Minute EMOM
6-9 Unbroken Pull Ups
*Scale Reps
*Scale Movement
20 Minute Bike For Calories
Every 2:00 Starting @0:00
5 Burpees
10 Ring Rows