CrossFit – Mon, Jan 23 Back Squat (AMRAP – Reps) Back Squat:9×5 @ 60% of Training Max1xME @ 60% of Training Max Training Max=90% of 1 RM Metcon (Time) For Time: 3 Rounds50 Double-Unders50 ft. OH Walking Lunges (DBL DB 35/25)25 T2B L1: K2E (These need to be good reps!)L2: Kip Swing to L-SitL3:
CrossFit – Sat, Jan 21 HAPPY SATURDAY!!! (2 Rounds for reps) 9min AMRAP 7 Hang Power Cleans 115/85 7 Push Jerks 7 Bar Facing Burpees -rest 2:00- 9min AMRAP 12 Cals 12 Alternating Dumbbell Snatches 50/35 50′ Overhead Walking Lunge
CrossFit – Fri, Jan 20 Meddock (Time) """Meddock"" 1 Mile Run 2 Rounds: 120 Air Squats 75 Push-ups 40 Pull-ups 26 Deadlifts 185/125 40 Pull-ups 75 Push-ups 120 Air Squats 1 Mile Run This will be completed as a partner WOD. Partners will run together but split the air squats, pushups, pullups, and deadlifts however
CrossFit – Thu, Jan 19 Deadlift (AMRAP – Reps) Deadlift:1×5 @50% of New TM1×3 @60% of New TM1×2 @70% of New TM1×1 @75% of New TM1×1 @80% of New TM1xAMRAP @85% of New TM Goal: 5+ Metcon (Weight) Alternate exercise selection every 90secs for a total of 15 minutes: A) 2 Clean & Jerks*Begin at
CrossFit – Wed, Jan 18 Metcon (Weight) EMOM for 10:00:Even: 10 Burpee Box Jump Overs 24/20″Odd: Snatch Double (60% 65% 70% 75% 80%) Athletes will begin the snatch double at 60%and increase the load by 5% every evenminute. *record heaviest snatch weight Metcon (AMRAP – Rounds and Reps) 12 AMRAP:2 Wall Walks4 C2B Pull-ups6 KBS
