Weekly CrossFit Workouts 01/01/24 – 01/07/24

Monday 01/01/24
New Year’s Day- CLOSED

Tuesday 01/02/24
A. Every 2 minutes x 10 minutes
1 Power Clean *building*
B. 7 Rounds
7 Deadlifts
7 Hang Power Cleans
7 Front Squats
rest 1 minute b/t sets
*12 minute time cap*

RX: 155/105
Int: 135/95
Beg: Scale to lighter or Dumbbell

Wednesday 01/03/24
A. 500m row x 4 sets
rest 2 minutes*
*not a sprint or PR; 80% effort
B. AMRAP 10
10 DB Reverse Lunges (50/35)
8 Toes to Bar
6 Push Ups

Thursday 01/04/24
A. 3 Position Snatch Grip Deadlift x 3 reps @ 30×1 tempo
rest 2 minutes b/t sets x 4 sets
B. AMRAP 10
w/ a partner – You go, I go
5 Deadlifts @ 225/155
10 Sandbag Squats AHAP

Friday 01/05/24
A. AMRAP 15
5 Hang Power Cleans @ 95/65
10 Lateral Burpee over the Bar
200m Run
B. Accessory Work
3 Sets
10 Dumbbell Hammer Curls @ 30×1
rest :90s b/t sets
C. 2 Sets (Running Post WOD work)
12-15 FHL Raises
12-15 Tibialis Raise

Saturday 01/06/24
Open Wod 22.3
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

95/65, 115/75, 135/85*

Sunday 01/07/24
For Time
Row 1500 meters
100 Alt DB Power Snatch (50/35)
150 Air Squats
Row 1000 meters
100 Single Arm DB Clean and Jerk (50/35)
150 Pistols

*with a partner split however*