Jan. 21, 2022

Strength:

10 Back Squats, 65% 1RM

Every 2:30 for 10 mins.

We are building percentages from week 1 here and increasing volume for the legs. We want those legs feeling strong and resilient going into the CrossFit Open!

Main Wod:

"Touching Your Enemy"

For time:

18 Chest-to-bar Pull-ups

6 Wall Walks

12 Squat Cleans, 135/95 lbs

15 Chest-to-bar Pull-ups

5 Wall Walks

10 Squat Cleans, 155/105 lbs

12 Chest-to-bar Pull-ups

4 Wall Walks

8 Squat Cleans, 185/125 lbs

9 Chest-to-bar Pull-ups

3 Wall Walks

6 Squat Cleans, 225/155 lbs

Goal time domain: 11-15 mins

Time cap: 18 mins

This workout is an Open style focused workout with an escalating ladder of squat clean weights as we decrease the reps on all movements. Expect the wall walk to fatigue the midline for both the chest-to-bar pull-ups and the wall walks today. This triplet will hit all parts of the body and will create a good amount of fatigue by the time we get to those final squat cleans. Keep the chest tall and punch the elbows through.

L2: Pullups, 95/65

L1: Jumping Pullups, WW 4/3/2/1, 75/55

• Limited Equipment Variation

For time:

18-15-12-9 Strict Pull-ups

6-5-4-3 Wall Walks

18-15-12-9 Dumbbell Squat Cleans

• Limited Equipment Variation

For time:

18-15-12-9 Strict Pull-ups

6-5-4-3 Wall Walks

18-15-12-9 Broad Jumps