Weekly CrossFit Workouts: 1/23/23-1/29/23

Monday, 1/23/23:
A. EMOM x 10
Power Clean x 1 rep *building*
+
Every 3 minutes x 15 minutes
1 round of DT
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
RX 155/105
*PADS!!!*

Tuesday, 1/24/23:
“Baseline”
Every 9 minutes x 27 minutes
500m Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
*7 minute cut off per round*

Wednesday, 1/25/23:
Skill Work:
Every 1:30 x 9:00
L1: :15s Banded Hollow Hold + 8-10 PVC Lat Pulldown
Banded Hollow Hold:https://youtu.be/eS_LdKq4PuY
PVC Lat Pulldown: https://youtu.be/rBn_e62XuZE
L2: 8-10 Beat Swings
L3: 8-10 Kipping Knees to Chest
+
10-9-8-7-6-5-4-3-2-1
Toes to Bar
*Complete 40 Double Unders after each set*

Thursday, 1/26/23:
Every 6 minutes x 30 minutes
Bench Press x 8-10 reps @ 65-70%
Sit-Ups (feet anchored) x 30 reps

Friday, 1/27/23:
For Time:
21-18-15-12-9-6-3
Front Squats 135/95 (from the floor)
Handstand Push-Ups
Box Jumps
*20 minute cap*

Saturday, 1/28/23:
“Larry Legend”
4 minute clock:
1000 meter Bike Erg (buy in)
+
AMRAP in remaining time:
5 Deadlifts (185/125)
5 Burpees Over the Bar
rest 2 minutes x 4 sets
+
Cash out:
300m Sandbag Carry

Sunday, 1/29/23:
AMRAP 30:
Partner A: AMRAP (Cals) Rowing
Partner B: 300m Run + 10 DBL KB Push-Press (35/20)