MONDAY, JAN 11
STRENGTH
Back Squat
3×8
Warm up then perform 3 sets of 8 reps. For most of you, this will be the first time performing back squats in a while so plan accordingly. No set percentages, so add weight as needed based on how you feel.
METCON
For time:
21-15-9
Wall ball (30/20)
Calories on rower
Rowing is Rx, but obviously bikes may be used as needed.
Workout courtesy of crossfit.com 1/6/21
TUESDAY, JAN 12
Every 4:00 x 8:
5/4 strict pull-up
15/12 push-up
200m run
Score is slowest round.
WEDNESDAY, JAN 13
STRENGTH
Every 1:30 x 8:
Intervals 1-4 –> 2 squat clean
Intervals 5-8 –> 1 squat clean
Build in weight.
METCON
AMRAP 12:
40 double under
10 burpee
*Every 2:00, including at 0:00, perform 5 squat clean (155/105)
THURSDAY, JAN 14
METCON
AMRAP 20:
40′ handstand walk
20 DB box step-ups (50/35)
400m run
FRIDAY, JAN 15
STRENGTH
Bench Press
3×10
Warm up and perform 3 sets of 10.
METCON
8 rounds:
10/8 cal air bike
8 DB front squat (2 x 50/35)
6 toes-to-bar
Erg = 13/10 cals (scaled)