Monday

CrossFit - Mon, Jan 23
Back Squat (3x8 @ 70%+)

add weight from last weeks 3x8 @70

Prism (Time)

10 Burpee2Plate

20 T2B

30 cal Row

40 KBS (53/35)

30 cal Row

20 T2B

10 Burpee2Plate

Timecap: 12min

Burpee onto 45lb plate

Tuesday

CrossFit - Tue, Jan 24
Split Jerk (Build to heavy split jerk)
Prep 1.0 (AMRAP - Rounds and Reps)

5 Min AMRAP

  • 3,3-6,6-9,9-...
    • S2OH (135/95)
    • BJO (24/20)

2min rest

7:00-14:00 EMOM

  • 1 Squat clean
    • Start at 55%
    • Add 5% each min

Score is 5min AMRAP rounds+reps

Post clean weights in comments

Wednesday

CrossFit - Wed, Jan 25
Bench Press (3x8 @ 65%)
BeachSzn (AMRAP - Reps)

4 Rounds OTM

  1. Bike Cal
  2. Mtn Climbers
  3. Double Unders
  4. AMSU
  5. Rest

Go as hard as you can on Bike/Doubles

Score is average Mtn Climbers+AMSU

Thursday

CrossFit - Thu, Jan 26
Wall Walks

OT2M x 5

4G Negative Dive (3 Rounds for reps)

3 RFT

  • 40 Double Unders
  • 15' HS Walk
  • 4 BJ (30/24)

rest 1min between rds

Timecap: 11min

Friday

CrossFit - Fri, Jan 27
Deadlift (5/5/5+)

5 @ 65%

5 @ 75%

5+ @ 85%

Rowie McRowface (Time)

Row 400m

40 DB Goblet Squat (50/35)

Row 300m

30' Double DB Front Rack Lunge

Row 200m

20 Alternating DB Snatches

Row 100m

10 Double DB Thrusters

Timecap: 8min

Saturday

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