CrossFit WOD for Friday 1-20-2017


Jan 19, 2017

Last week of Box Squats for a while. Metcon is going to challenge your grip, so take a break after each round so you don’t incur the burpee penalty. 


200m Run then 3 Sets of 10 reps each- Deadlifts, Back Squats, Good Mornings, BR Reverse Lunges 


Glute Activation and 1 set X Band Walks

Skill/Strength – 3 Rounds

  1. Wide Stance Box Squats, 5×4 @60-65% Every 60 secs


Unbroken Complex of:

  • 4 Deadlifts (115/75) (+135/95)
  • 3 Power Cleans
  • 2 Hang Squat Cleans 
  • **7 Burpee Penalty for any drops during a round

Accessory Work

  • 50-100 Banded Leg Curls 
  • Plank Challenge or 50 Abmats
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Hang Squat Clean 

Compliments of Albany CrossFit

“The worst thing is to be the same as everybody else. I hate that.”-¬†Arnold Schwarzenegger