WOD - 01/22/2021

12th State CrossFit – CrossFit

@ 0
15.4

@ 8 Min Mark
8 Min to Find 5 RM Deadlift

@ 16 Min Mark
14.4

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Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Scaled

HR Push Ups

135/95

Deadlift (8 Min to Find 5 RM )

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
S. 20 C2B Pull Ups

F. Hanging Knee Raises

Home WOD

Metcon (3 Rounds for reps)

AMRAP 8

5 DB/KB Hang Clean and Jerks (EA)

5 HR Push Ups

10/10, 20/20

@8 Min Mark

AMRAP 8

10 DB/KB Deadlifts

10 Box Jumps Overs

20 Reverse Lunges

@ 16 Min Mark

AMRAP 14

60 Double Unders

50 Sit Ups

40 2 Arm KB/Db Squat Clean

30 Renegade Rows (Each Arm)

20 Box Dips