Weekly CrossFit Workouts: 1/16/23-1/22/23

Monday, 1/16/23:
A. Every 2:30 minutes x 20 minutes (8 sets)
Find a 1RM Front Squat @ 3010
+
AMRAP 7
10 DB Power Cleans 50/35
10 Box Jumps + Step Down (30/24)

Tuesday, 1/17/23:
“Fortitude”
EMOM x 30
odd – 15/12 Calorie Row
even – 15 Burpees
**L1: 8/6 Row + 8 Burpees
L2: 12/9 Row + 10-12 Burpees
L3: RX

Wednesday, 1/18/23:
“Mary”
AMRAP 20
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups

Thursday, 1/19/23:
A. Back Squat
8 x 3 @ 60%
rest 1:00 after each set
+
For time:
400m Run
150m Suitcase Carry/arm
1:00 L-sit

Friday, 1/20/23:
5 rounds:
10 Power Snatch
50 Double Unders
rest 3 minutes after each set
*Goal for the workout is to go AHAP on the power snatch,
while remaining unbroken*
**Suggested start weight RX
L1: 95/65
L2: 75/55
L3: 65/45
*Goal is UB and AHAP for each round*

Saturday, 1/21/23:
For Time:
1-2-3-4-5-6-7-8-9-10
Cluster (135/95)
2-4-6-8-10-12-14-16-18-20
Toes to Bar
*18 minute cap*

Sunday, 1/22/23:
For Time w/ a Partner
WOD 1:
Partner A: 750/600m Ski Erg
Partner B: AMRAP Push-Ups
WOD 2:
Partner A: AMRAP Sandbag Cleans
Partner B: Accumulates 2 minues Hanging
WOD 3:
EMOM x 9
minute 1 – 20 V-Ups
minute 2 – :20 Bent Knee Hollow Hold
minute 3 – 20 Russian Swings (53/35)