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WOD

01/21/2021

January 20, 2021 By Chad Southwick

Aevitas Guilderland, Aevitas Round Lake – CrossFit

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Metcon (AMRAP – Reps)

AMRAP 8 minutes

8 DB Bench Press (50/35)

12 Sit-ups

Rest 3 minutes

AMRAP 8 minutes

3 Snatches (135/95)

10 Burpees Over Bar

Rest 3 minutes

AMRAP 8 minutes

40 Double Unders

6 Toes to Bar
Scaled = DB Bench Press (35/20), Snatches (75/55), 80 Single Unders, 6 hanging Knee Raises

RX+ = DB Bench Press (70/50), Snatches (155/105)

CrossFit WOD, January 21, 2021

January 20, 2021 By

01/21/2021

Metcon (AMRAP – Reps)
AMRAP 8 minutes
8 DB Bench Press (50/35)
12 Sit-ups

Rest 3 minutes

AMRAP 8 minutes
3 Snatches (135/95)
10 Burpees Over Bar

Rest 3 minutes

AMRAP 8 minutes
40 Double Unders
6 Toes to Bar

Scaled = DB Bench Press (35/20), Snatches (75/55), 80 Single Unders, 6 hanging Knee Raises
RX+ = DB Bench Press (70/50), Snatches (155/105)

01/20/2021

January 19, 2021 By Chad Southwick

Aevitas Guilderland, Aevitas Round Lake – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

In 15 minutes, complete 5 sets of…

1 Tough unbroken set of Strict Pull-ups

2-3 Handstand Push ups

20s Handstand Hold

*Rest as needed between movements and sets.

Metcon

Metcon (Time)

10 Rounds

5 Deadlifts (115/80)

8 Box Step ups (115/80)

*EMOM

12ft Handstand Walk
Scaled = Deadlifts & Step Ups (75/55), Box HS Walk

RX+ = Deadlifts & Step ups (155/105)

CrossFit WOD, January 20, 2021

January 19, 2021 By

01/20/2021

Metcon (AMRAP – Reps)
In 15 minutes, complete 5 sets of…
1 Tough unbroken set of Strict Pull-ups
2-3 Handstand Push ups
20s Handstand Hold

*Rest as needed between movements and sets.

Metcon
Metcon (Time)
10 Rounds
5 Deadlifts (115/80)
8 Box Step ups (115/80)

*EMOM
12ft Handstand Walk

Scaled = Deadlifts & Step Ups (75/55), Box HS Walk
RX+ = Deadlifts & Step ups (155/105)

01/19/2021

January 18, 2021 By Chad Southwick

Aevitas Guilderland, Aevitas Round Lake – CrossFit

View Public Whiteboard

Metcon (Weight)

EMOM 12 minutes

M1: 3 Hang Power Cleans

3 Split Jerks

*build to a heavy set

M2: 3 Double Down Burpee Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

300m Row

25 Thrusters (75/55)

25 Abmat Sit-ups
Scaled = Thrusters (45/35)

RX+ = Thrusters (95/65)

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