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“Life Alert” CrossFit WOD – Monday January 2nd, 2023

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Strength

Front Squat

On the 2:30 x 6 Sets:

Set 1: 7 Reps @ 65%

Set 2: 5 Reps @ 68%

Set 3: 3 Reps @ 70%

Set 4: 7 Reps @ 68%

Set 5: 5 Reps @ 70%

Set 6: 3 Reps @ 73%

Metcon

Life Alert (3 Rounds for reps)

AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats 95 / 65 lb

Rest 4 Minutes

AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats 115 / 85 lb

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats 135 / 95 lb

Military Grade

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CrossFit Preferred – Spartan SGX

Spartan SGX WOD

Military Grade (6 Rounds for calories)

Every 4 Minutes × 6 Rounds:
30 Seconds Dead Hang*
20 Hand-Release Push-ups
10 Sandbag Box Step-ups
Max Calorie Machine**

*2 Shoulder Taps Every 10 Seconds
**Alternate Each Round Between Row, Ski and Bike

[No Rest Between Rounds]

Sandbag: 70 / 50 lb
Box: 24″/20″

Spartan Finisher

Press and Carry (AMRAP – Reps)

AMRAP 5:
Max Dumbbell Strict Presses (2 × 35 / 25 lb’s)

[Every Break]:
100ft. Dumbbell Farmer’s Carry (2 × 70 / 50 lb’s)

[Rx+]:
Dumbbell Strict Presses (2 × 50 / 35 lb’s)

Amanda, Please!

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CrossFit Preferred – CrossFit

Snatch (Squat Snatch

On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 76%

Set 2: 1 Rep @ 81%

Set 3: 1 Rep @ 86%

Set 4: 2 Reps @ 76%

Set 5: 1 Rep @ 81%

Set 6: 1 Rep @ 86%
)

Amanda, Please! (3 Rounds for reps)

AMRAP 4:
Buy-In: 9 Ring Muscle-ups
9 Power Snatches 95 / 65 lb
9 Bar-Facing Burpees

Rest 4 Minutes

AMRAP 4:
Buy-In: 7 Ring Muscle-ups
7 Overhead Squats 115 / 85 lb
7 Bar-Facing Burpees

Rest 4 Minutes

AMRAP 4:
Buy-In: 5 Ring Muscle-ups
5 Squat Snatches 135 / 95 lb
5 Bar-Facing Burpees