CrossFit – Mon, Jan 22 Back Squat (Weight) 1A) Paused Backsquat5×3 RPE 9 (across all sets); rest 30 seconds*Pause 3 seconds in the bottom of the squat 1B) Bulgarian Split Squat5x10R/10L; rest 1:00 Metcon (AMRAP – Rounds and Reps) 12 AMRAP:5 T2B7 Thrusters 95/6545 Double-Unders *L1: K2ChestL2: Kip Swing to L-SitL3: V-Ups
CrossFit – Sat, Jan 20 Teams of Two, Partner WOD (2 Rounds for reps) For time: 150 Cal Row 10 Power Cleans@135/95 10 Min Time Cap Rest 1Min For Time: 100 Synchro Russian Kettle bell Swings@53/36 50 Synchro Goblet Squats 25 Synchro Burpees Time Cap 10Mins Athlete 1 Rows while Athlete 2 completes 10 Power
CrossFit – Fri, Jan 19 Ricky (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Pull-Ups 5 Dumbbell Deadlifts (75/55 lb) 8 Push-Presses (135/95 lb) In honor of U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, died on October 5, 2008 http://www.crossfit.com/mt-archive2/008089.html L1: Ring RowsL2: Banded Strict PUL3: Jumping PU
CrossFit – Thu, Jan 18 Metcon (Weight) 10:00 to build to a HEAVY 2 Position Clean:1 Hang Clean+1 Low Hang Clean (2″ Below the knee)*Do not let go of the bar. —Then— 10:00 to complete 5×4 Split or Power Jerks beginning at 65% from above. Increase the load until you can no longer complete 5
CrossFit – Wed, Jan 17 Metcon (Weight) EMOM 10:00: A) 4 T&G Snatches (power or squat)*Start @65% of 1 RM & increase the load every set. B) Max Effort Burpee Box Jumps (Goal: 10 reps) Metcon (AMRAP – Rounds and Reps) 15 AMRAP:400m Run25 Crossovers *L1: 50 Double-Unders or 100 Singles Optional Core Work 3
