Weekly CrossFit Workouts: 2/6/23-2/12/23

Monday, 2/6/23:
A. Every 90 sec x 6 Sets:
2 Push Jerks *build to a tough double*
+
EMOM 10:
Min 1: 10/8 Cal Ski
Min 2: 12 DB Push Press (50/35)
*Can all be done in small room*

Tuesday, 2/7/23:
For Time:
800m Run
50 Back Squats @ 155/105
50 Toes to Bar
800m Run

Wednesday, 2/8/23:
A. Handstand Strength Work:
6-8 Seated Z-Press
30 sec Hollow Hold
30 sec HS Hold OR 3 HS Negatives
Rest 2 min x 3 Sets
+
For Time:
60/50 Cal Row
40 Box Jumps (24/20)
30 HSPU
*12 min cap*

Thursday, 2/9/23:
A. Every 90 sec x 8 sets:
3-Position Power Clean (ground, above knee, high hang)
+
For Time:
21-15-9
Hang Power Clean (115/80)
Burpees over the bar
*8 min cap*

Friday, 2/10/23:
A. Toes to Bar Skill Work
Every 2 min x 8 min:
Level 1: 10 Banded Lat Pulldown w/ PVC + 5 Kip Swings
Level 2: 5 Knees to Chest OR 1 TTB + 1 Knee to Chest (cycling work) x 2-3 reps
Level 3: 6-10 TTB
B. Open WOD 20.2:
4 dumbbell thrusters (50/35)
6 toes-to-bars
24 double-unders

Saturday, 2/11/23:
A. Deadlift: 5 reps @ 80-85% of 5RM from 1/7/23
Rest 2 min x 4 sets
+
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 225/155
**6 Burpee Box Jumps (30/24) after each set**

Sunday, 2/12/23:
With A Partner:
4 Rounds:
400m Run *together*
50 Plate Ground to OH (45/35)
50 cal Bike Erg
*Reps split however*