Weekly CrossFit Workouts: 1/9/23-1/15/23

Monday, 1/9/23:
“Westchester Fit Total”
45 minutes:
Find 1 RM Back Squat- 12-15m
Find 1 RM Bench Press- 10-12m
Find 1 RM Deadlift – 15-18m

Tuesday, 1/10/23:
AMRAP 10
16/12 Cal Row
50′ DB Walking Lunges (50/35) (rig to 2nd pillar and back)
9 Russian KBS @ 53/35
rest 5 minutes x 2

Wednesday, 1/11/23:
For Time:
1-2-3-4-5-6-7-8-9-10
Thrusters @ 115/80
*30 Double Unders OR 20 Tuck Jumps after each set*
*18 minute cap*
Goal = 12-14 minutes*
+
Accessory
EMOM 5
3-5 Strict Pull Ups or Weighted Strict Pull Ups
*1s pause @ top
*3s negative

Thursday, 1/12/23:
A. Bench Press
Build to tough 3 in 12 minutes or less
B. AMRAP 10
15 Lateral Burpees over the DB
15 DB/KB Deadlifts @ 53/35 or 50/35

Friday, 1/13/23:
AMRAP 15
12 Box Jump Step Downs (30/24)
9 Toes to Bar
6 Push Jerk (95/65)

Saturday, 1/14/23:
5 Rounds:
5 Power Cleans @ 85% of 1 RM*
5 Kipping Handstand Push Ups 2″
Run 300m
*does NOT need to be TnG*

Sunday, 1/15/23:
For Time w/ a Partner:
2000/1800m Ski Erg
into
100 DB Power Snatches (50/35)
50 Calorie Bike Erg
+
Core Coaches Choice