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“Lost in the Sauce” CrossFit WOD – Wednesday January 11th, 2023

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Strength

Overhead Squat
Build to a 1 Rep Max

Metcon

Lost in the Sauce (4 Rounds for reps)

AMRAP 3:
400 Meter Row
21 Overhead Squats
Max Handstand Push-ups

Rest 3 Minutes

AMRAP 3:
400 Meter Row
18 Overhead Squats
Max Handstand Push-ups

Rest 3 Minutes

AMRAP 3:
400 Meter Row
15 Overhead Squats
Max Handstand Push-ups

Rest 3 Minutes

AMRAP 3:
400 Meter Row
12 Overhead Squats
Max Handstand Push-ups

Barbell: 115 / 85 lb

“Open 18.2” CrossFit WOD – Friday January 6th, 2023

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Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

“Let’s Bounce” CrossFit WOD – Wednesday January 4th, 2023

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Strength

Snatch (On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 78%

Set 2: 1 Rep @ 83%

Set 3: 1 Rep @ 88%

Set 4: 2 Reps @ 78%

Set 5: 1 Rep @ 83%

Set 6: 1 Rep @ 88%)

Metcon

Let’s Bounce (Time)

For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Wallballs 20 / 14 lb to 10/9ft.
25-20-15-10-5 Hang Power Snatches 75 / 55 lb

Time Cap: 25 Minutes
Singles = 1.5X