Weekly CrossFit 01/22/24 – 01/28/24

Monday 01/22/24
A. One and 1/4 Back Squat x 4 reps
rest 2 minutes x 4 sets
B. EMOM 12
1: :40s Goblet Wall Sit (53/35)
2: :40s Max Cal Row
3: :40s Forearm Plank*

*Weighted Plank for Advanced Athletes

Tuesday 01/23/24
A. 3 Sets
8-10 Wide Grip Bench Press @ RPE 7-8
into
15-20 Banded Pull Aparts
rest 2 minutes b/t sets
B. 5 RFT
4 Wall Walks
10 Dumbbell Thrusters @ 50/35
35 Double Unders
*12 minute cap*

Wednesday 01/24/24
AMRAP 20
20 Single Under Cross Overs OR 30 Double Unders
10 Burpee Pull Ups
20 V-Ups
Accessory
3 Sets
12-15 DB Lateral Raises
12-15 DB Front Raises

Thursday 01/25/24
“Joey Shugah Hands”
With A Partner:
Buy In:
50 DB Floor Press (50/35)
50 Toes to Bar
into
100 Deadlifts (155/105)
80 Hang Power Cleans (135/95)
60 Front Squats (115/85)
50 Alt DB Power Snatch
40 Overhead Squats (95/65)
30 Pull Ups
into
Cash Out:
400m DB Farmer Carry
*Work split however, farmer carry can be switched however*

Friday 01/26/24
0:00 – 10:00
21-15-9
Ski Erg Cals
*30 Box Step Ups (unweighted) after each set* (24/20)
10:01-20:00
21-15-9
Rower Cals
*50 Sit-Ups after each set*

Saturday 01/27/24
A. Snatch Complex
Every 2 minutes x 10 minutes (5 sets)
1 Snatch Grip High Pull + 1 Hang Power Snatch + 1 Hang Snatch
Note: Focus on technique and leg drive. Aim to go AHAP for the complex
B. 5 RFT
10 Power Snatches (75/55)
200m Run

Sunday 01/28/24
For Time
100/80 Cal Ski Erg
100 Knees to Elbows
100/80 Cal Bike Erg
100 DBL KB Deadlifts (53/35)

*work split however*