CrossFit – Mon, Jan 8 Squat Work (Weight) 1A) Paused Backsquat5×5 RPE 8 (across all sets); rest 30 seconds*Pause 3 seconds in the bottom of the squat 1B) Bulgarian Split Squat5x10R/10L; rest 1:00 Metcon (Time) 3 Rounds for Time:20 Unbroken Wall Balls 20/1420 Burpee Box Jump Overs 24/20″ Cash-out: 100 In & Outs
CrossFit – Sat, Jan 6 Saturday Community wod Partner Wod Teams of Two (Time) 3 Rounds for Time: 24 Power Cleans@1115/85 12 Synchro Bar Facing Burpees 24 Push Press 12 Front Squats 24 Box Jump Overs@24/20 Cash out-48 Cal Row
CrossFit – Fri, Jan 5 Bradshaw (Time) 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155 lb) 12 Pull-Ups 24 Double-Unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009 https://www.crossfit.com/workout/2011/10/23#/comments L1: 1 Abmat HSPUL2: 2 Abmat Strict HSPUL3: Strict Press @50%
CrossFit – Thu, Jan 4 Clean and Jerk (Weight) 20:00 to establish a 1 Rep Max Clean and Jerk Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#
CrossFit – Wed, Jan 3 1 Rep Max Snatch (Weight) 20:00 to establish 1 RM Snatch CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches, 75# / 45# 30 Burpees to a 6" target 30 Snatches, 135# / 75# 20 Burpess to a 6"
