Weekly CrossFit Workouts 01/08/24 – 01/14/24

Monday 01/08/24
A. Back Squat
3 x 8
rest 2 minutes b/t sets
*build on each set*
B. Every 2 minutes x10 minutes
12/10 Calorie Bike Erg
9 Deadlifts @ 135/95
5 HSPU

Tuesday 01/09/24
A. Every 2:30s x 4
10-12 1 1/4 DB Bench Press @ 2111
:30s Forearm Plank
B. 4 Sets
1 minute double unders
1 minute goblet squats (53/35)
1 minute parallete push ups or deficit push ups (4″)
1 minute rest

Wednesday 01/10/24
Every 5 minutes x 25 minutes
1000/750m Bike Erg
25 Box Jump Step Down (24/20)
+
Core – Coaches Choice

Thursday 01/11/24
A. Snatch Complex
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets
rest 2 minutes b/t sets
*’build to a heavy complex*
B. For Time
30 Calorie Ski Erg
30 Overhead Squats (95/65)
30 Pull Ups

Friday 01/12/24
w/ a Partner
A. 3 Sets
40/30 Calorie Row
30 DB Hang Power Cleans @ 50/35
20 Wall Walks
B. Accessory Work
Accumulate 3 minutes in a passive hang stretch

Saturday 01/13/24
“”Gabriella””
25 Squat Clean Thrusters (135/95)
50 Box Jumps (24/20)
75 Toes to Bar
100 Double Unders
*5 Burpees EMOM
*30m time cap*
*compare to 10/29/16*”

Sunday 01/14/24
5 RFT
20 Synchro Burpees
50 Wall Ball Shots (split however) (20/14)
30 Deadlifts (225/155) (split however)