Friday January 3, 2025

Warmup

1:30 bike/row

10 air squats

10 wallball cleans

10 dead bugs w/ wallball

20 Russian twists

10 hollow body rocks

10 kip swings

Mobility

Downward dog :30

Samson stretch :30/side

Skill/Strength

Work up to a heavy 3 rep touch and go power clean or hang power clean

WOD

CrossFit Open 11.5

AMRAP 20:

5 power cleans (145/100)

10 toes to bar

15 wallballs

F:  light barbell hang power cleans; situps

P1:  as written (this is the RX for this workout)

P1.5:  115/75

P2:  95/65; hanging knee raises

Or…

CrossFit Open 14.4

AMRAP 14:

60 cal row

50 toes to bar

40 wallballs

30 power cleans (135/95)

20 ring muscle ups

F:  situps; light barbell hang power cleans; ring rows

P1:  strict pullups instead of muscle ups

P1.5:  115/75; chest to bar pullups

P2:  95/65; regular pullups

C:  as written (this is RX for this workout)