Tuesday, 8 January 2019 WOD

5 rounds for time of:
15 hang squat cleans 135/95

30 push-ups

Tips: This 5-round workout calls for a significant number of hang squat cleans and push-ups. Reduce the reps and loading to ensure each round is challenging but doesn’t require several lengthy rest breaks. Try to limit breaks to no more than 2 in most rounds.



Monday, 7 January 2019 WOD

Front squat 3-3-3-2-2-1-1-1 reps

Tips: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your mechanics but try to expose yourself to a load that is relatively heavy for you.

Saturday, 5 January 2019 WOD

A. “Grace”
For Time:
30 clean and jerk

B. “Isabel”
For Time:
30 snatches for time

Men: 135 lb. Women: 95 lb.

Tips: Grace and Isabel are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Friday, 4 January 2019 WOD

10 rounds for max calories of:

Row 45 seconds, rest 15 seconds Row 30 seconds, rest 30 seconds Row 15 seconds, rest 45 seconds

Tips: Newer athletes should reduce the number of rounds but can maintain the same interval structure. Intermediate athletes can complete this workout as prescribed.