Monday
New Years Day (Closed)
Tuesday
“Practice Safe Sets”
2 Sets:
AMRAP 7:00
-21/18 Calorie Row
-18 DB Snatch 50/35lb
-15 Box Jump 24/20″
(Rest 3:00)
AMRAP 7:00
-21 KB Deadlift 53/35’s
-18/15 Calorie AirBike
-15 KB Front Squat 53/35’s
(Rest 3:00)
Wednesday
[15:00 Clock]
Find Heavy Complex:
-Snatch + Hang Snatch + Overhead Squat
+
“Pukie the Clown”
Partner WOD (24:00 Cap)
8 Rounds for Time (4 Each)
-15 Toes-to-Bar
-15 Wall Balls 20/14lb, 10/9ft
-15 Bar-Facing Burpees
Thursday
[20:00 Clock]
-8 RDLs; light to moderate
-5/5 KB Bottoms-Up Strict Press
-4/4 Toe Drag Box Step-Up
-4-6 Dips; Athlete’s Choice
-15/12 Calorie AirBike
[20:00 Clock]
-8 Double DB Upright Row; moderate
-8-12 Banded Glute Bridge
-8/8 Meadows Row; moderate
-8-12 Hip Extension on GHD
-15/12 Calorie Row
Friday
EMOM 18
1) 4 Push Press; 1s pause overhead
2) 4-7 Strict Pull-Ups* / Lat Pull Down
3) Rest
*weight or assist as needed to make appropriately challenging
+
CrossFit Open Workout 11.1
AMRAP 10:00
-30 Double Unders
-15 Power Snatch 75/55lbs
Saturday
(Team Throwdown)
“Mechanic”
For Time (Team of 3 Workout)
-30 Synchro Line-Facing Burpees
-60 A-Jumps; 5/4 Plates
-90 AirBike Calories*
-60 A-Jumps; 5/4 Plates
-30 Synchro Line-Facing Burpees
*add 10 calories per male on your team
Vegetables
At Any Point This Week
Accumulate; as you see fit
-30 Pausing Cossack Squats
-40 Good Morning; empty bar
-50 Back-to-Wall Tib Raise
-60 Banded Lat Row – 4s return
-70 Calf Raises; Off Plate
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.