The Dawn of a New Day
“When day comes we step out of the shade,
aflame and unafraid
The new dawn blooms as we free it
For there is always light,
if only we’re brave enough to see it
If only we’re brave enough to be it”
—Excerpted from “The Hill We Climb,” Poet Laureate Amanda Gorman’s Inauguration Day poem
THURSDAY, 1/21/21
WOD #1: Every 6 minutes for 4 rounds:
7 Deadlifts, 135/95 lbs
7 Hang Power Cleans
14 Front Rack Lunges
21/18 Row Calories
Each interval is for time
WOD #2:
For quality: Row 10 minutes
Set splits to 2 mins and compare pace and stroke rate for all 5 intervals.
FRIDAY, 1/22/21
WOD #1:
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set
WOD #2:
CrossFit Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean 165/110 lbs
Jerk 165/110 lbs