Weekly CrossFit Workouts: 2/13/23-2/19/23

Monday, 2/13/23:
AMRAP 20
15/12 Cal Row*
15 Strict Press @ 75/55
9 Strict Pull Ups
*for bigger classes have a staggered start of one minute*
Goal = 7+ rounds

Tuesday, 2/14/23:
EMOM 24
1 – 15 Wall Ball Shots (20/14)
2 – 10 Burpees
3 – 10 DB Thrusters (35/20)
4 – 10/7 Cal Bike Erg

Wednesday, 2/15/23:
A. Back Squat
Build to a 5RM for the day in 9 minutes or less (3 sets)
-rest :90s-2m-
3-5 reps @ 90% of 5RM
-rest :90s-2m
3-5 reps @ 80% of 5RM
B. 5 RFT
50 Double Unders
15 Stick Sit Ups https://youtu.be/U9n2hCKx5bo
*9 minute cap*

Thursday, 2/16/23:
A. EMOM 10
1 Power Clean @ 60-70%
*work on technique*
B. 4 RFT
30 American KBS @ 53/35
30 Push Ups
*10 minute cap*

Friday, 2/17/23:
A. DB Reverse Lunge x 16-20 alternating reps
rest 2:00 x 4 sets
B. 1 minute on / 1 minute off x 5 sets
Burpee Box Jumps (30/24)
C. Accessory
15-20 DB Side Bends/side
rest :60s x 3 sets

Saturday, 2/18/23:
“CFYH”
CrossFit Your Heart
With A Partner:
AMRAP 14:
3 Thrusters (135/95)
3 Pull Ups
6 Thrusters
6 Pull Ups
9/9, 12/12, 15/15 etc… going up the ladder
*partners can partition reps however*

Sunday, 2/19/23:
In groups of 3:
5 rounds:
1 minute – Wall Sit
1 minute – Single Leg KB Deadlifts (53/35) (alternate legs every 5 reps)
1 minute- Med Ball Sit Up (throw to wall)
1 minute – rest
*partners rotate through the 3 working movements, and rest together on 4th minute*