Monday, January 23rd
Strength/Skill:
4 Set of
Deadlift x 5
8 Left/8 Right Bulgarian Split Squats @ 75-80%
Then rope skills
Metcon:
Teams of 2 Complete
AMRAP in 15 Minutes of:
1 person does max Rounds of:
5 Man Makers 45/25
2 wall walks
1 rope climb
The other does 2 x Kettlebell front rack carries around the building
Tuesday, January 24th
Strength/Skill:
8 Sets of:
2 Power Snatches + 2 OHS every 1:15 (60–80%)
Metcon:
7 Rounds for time of:
7 Power snatch (95/65)
7 Box Jump Overs (24/20)
7 Pull Ups
Wednesday, January 25th
Strength/Skill:
Back Squats 4 x 6 @ 80%
Toes to Bar Skill Work
Metcon:
1200 Meter Run
60 Wall Balls (20/14)
800 Meter Run
30 Toes to Bar
Thursday, January 26th
Strength/Skill:
3 Sets of:
15 Back Extensions
10 Strict Pull Ups
10 True Push Ups
Muscle Up Skill Work
Metcon:
500m row/.6bike
20 Kettlebell Swings 70/53
10 muscle ups
500m Row/bike
20 KBS 70/53
8 Muscle ups
500m Row bike
20 KBS 70/53
6 Muscle ups
500m Row/.6bike
20 KBS 70/53
4 Muscle ups
500m row/.6 bike
20 KBS 70/53
2 Muscle ups
Cash out 100m sled push
Friday, January 27th
Strength/Skill:
Complete 6 Sets, working up to a heavy set:
1 Power Clean + 3 Front Squats
Metcon:
“3’s a crowd”
60 Doubleunders
15 Bar Facing Burpees
15 Front Squats (155/105)
60 Doubleunders
15 Bar Facing Burpees
15 Front Squats (185/125)
60 Doubleunders
15 Bar Facing Burpees
15 Front Squats (205/135)
Saturday, January 28th
0800 and 1030 – CrossFit Class
Teams of 2 Complete the Following:
100 Wall Balls (20/14)
50 Push Press (115/75)
– 7 Minute Cap, if you complete before 7 minutes rest until minute 7
100 Kettlebell Swings (53/35)
50 Back Squats (115/75)
– 7 Minute Cap, if you complete before 7 minutes rest until minute 7
100 Abmat Sit Ups with 25 lb weight/15 lb weight)
50 Hang Power Snatches (115/75)
– 7 Minute Cap, if you complete before 7 minutes rest until minute 7
4 Minutes to accumulate as many hang squat cleans (115/75)
0900 – Barbell Proficiency Class – Jerk Focus
Sunday, January 29th
0900 – Community Class
1000 – Monster Mash/Open Gym