CrossFit WOD – Wed, Jan 22

CrossFit9 – CrossFit WOD

Skill

Clean and Jerk (5 x 3)

Clean and jerk practice. Prioritize perfect movement over load

Metcon

Metcon (Time)

For time

30-25-20-15-10

KB Swings

Kipping Pull-ups (no butterfly)
L1: B/P

L2: G/Y

L3: R/G

Push-ups – Eccentrics

Push-ups – Eccentrics (Checkmark)

4 x 5 x 5 sec negative

Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep