Weekly CrossFit Workouts: 1/2/23-1/8/23

Monday, 1/2/23:
A. EMOM 10
1 Snatch @ 70-80% of 1 RM
B. Open WOD 12.1
AMRAP 7
Burpees to 6″ target
*goal = 80+
or a number between 50-70 for those unable

Tuesday, 1/3/23:
AMRAP 10
20 Calorie Bike Erg
15 Wall Ball Shots (20/14)
9 DBL KB/DB Deadlift @ 70/53
rest 5 minutes x 2 sets
Goal = repeatability

Wednesday, 1/4/23:
A. 2 Sets
50 Ab Mat Sit Ups
50 Toes to Bar
rest 5 minutes b/t sets*
*7 minute cap on the core pieces; goal = sub 6:30*
B. Partner Workout – For Time
2000m/1800m Ski Erg
*switch however*
*Level 1 = RX
*Level 2 = 50 Ab Mat Sit Ups / 30 Toes to Bar
*Level 3 = 30 Ab Mat Sit Ups / 30 Knees to Elbows

Thursday, 1/5/23:
A. Every 2m x 10m
1 Front Squat + 2 Push Press
B. For Time
1000m/750m Row
300′ Sandbag Walk
300′ Farmers Carry (53/35)
*12 minute cap*

Friday, 1/6/23:
AMRAP 5
3 Wall Walks
12 Alt DB Power Snatches (50/35)
15 Box Jump Step Downs (24/20)
rest 2 minutes x 3 sets
Goal = +/- 3 reps across each set

Saturday, 1/7/23:
A. Deadlift
Build to a tough 5 for the day in 15 minutes or less
B. AMRAP 7
6 Deadlifts @ 225/155
8 Strict HSPU

Sunday, 1/8/23:
Teams of 3
170/140 Calorie Row
150 Front Squats (135/95)
50 Synchro Burpees
*work split however*