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
CrossFit – Tue, Jan 16 Metcon (Weight) 1A) Paused Backsquat5×4 RPE 8.5 (across all sets); rest 30 seconds*Pause 3 seconds in the bottom of the squat 1B) Bulgarian Split Squat5x10R/10L; rest 1:00 *Perform a set of back squats, rest :30, perform a set of split squats, rest 1:00. Perform next set… Diane (Time) 21-15-9 Reps
CrossFit – Mon, Jan 15 Metcon (AMRAP – Reps) 5 Rounds:Min. 1: 12 (25ft.) SprintsMin. 2: 10 Devils Press 2×50/25Min. 3: 10 K2EMin. 4: Rest *L1: T2BL2: K2ChestL3: Kip Swing to L-Sit
CrossFit – Sat, Jan 13 Saturday Community wod 2×10 MIN AMRAPS (AMRAP – Rounds and Reps) 10Min Amrap: 10 Cal Row (Bike) 20 Alt DB Snatches@35/25 20 DB Front Rack Lunges(10L/10R) 2 Min Rest between AMRAPS 10 Min Amrap: 10 T2B 10 Wall Ball Shots@20/14 10 Box Jump Overs@24/20
CrossFit – Fri, Jan 12 Metcon (Time) A version of “Emily” 10 RFT:30 Double-Unders15 Push-ups30 Air Squats100m Sprint Rest 2:00 b/t rounds *RX+ Crossovers
