Weekly CrossFit Workouts: 1/30/23-2/5/23

Monday, 1/30/23:
A. Every 2 min x 10 min (5 sets):
3 RM Power Snatch
*Build to a tough 3, work on cycling*
+
AMRAP 8:
3 Power Snatches**
3 Pushups
6 Power Snatches
6 Pushups
9/9, 12/12, 15/15, etc, up by 3’s
**Snatch Weight Selection:
L1: 75/45
L2: 85/55
L3: 95/65

Tuesday, 1/31/23:
Every 10 min x 30 min:
750m/650m Ski
800m/750m Row

Wednesday, 2/1/23:
“Broken Nate”
AMRAP 5:
2 Muscle Ups (sub: 4 Pullups/4 Dips-Ring/Bar/Box)
4 HSPU
8 American KB Swings (70/53)
Rest 2 min x 4 Sets

Thursday, 2/2/23:
A. Back Squat
5×5 *build to moderate set of 5 for today*
Rest 2 min bt sets
+
AMRAP 12:
50 Double Unders
20 Goblet Squats (53/35)

Friday, 2/3/23:
A. Handstand Skill Work
Every 2 min x 10 min:
Level 1: HS Hold (from a box or wall) or Kick-up Practice x 30-45 sec
Level 2: Box HSPU x 6-8 Reps @ 3111 Tempo, or Seated Z-Press x 6-8
challenging reps
Level 3: Strict HSPU x 4-5 Reps, or, Kipping HSPU x 6-8 Reps
B. Open WOD 22.1:
AMRAP 15:
3 wall walks
12 dumbbell snatches (50/35)
15 box jump-overs (24/20)

Saturday, 2/4/23:
20 Min Clock:
1 mile run
-In remaining time:
Build to a 3RM Front Squat (out of the rack)

Sunday, 2/5/23:
In Teams of 2:
AMRAP 25:
50/40 cal Bike Erg
50 Burpees
50 Situps
*Reps split however*