CrossFit Workouts for Week of 1/02-1/07/2023

Monday, January 2nd  

STRENGTH (P&F -Performance & Fitness)

10-8-6-10-8-6*

Hang Power Clean

*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.

Week 1 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT (P)

AMRAP x 10 MINUTES

5 Hang Power Cleans (155/105)

10 Pull-Ups

30 Double Unders*

*Increase by 15 reps each round. 30-45-60-and so on…

(Score is Rounds + Reps)

WORKOUT (F)

AMRAP x 10 MINUTES

5 Hang Power Cleans (115/75)

10 Ring Rows

30 Double Unders*

*Increase by 15 reps each round. 30-45-60-and so on…

(Score is Rounds + Reps)

https://vimeo.com/784482494

Tuesday, January 3rd  

STRENGTH (P)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate Set of 5 Overhead Squats*

*Start Light-Moderate and build to Moderate.

Week 1 of 7 (Oly Cycle)

(Score is Weight)

STRENGTH (F)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate Set of 5 Front Squats*

*Start Light-Moderate and build to Moderate.

Week 1 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT (P)

EVERY 3:00 FOR 5 SETS…

20/15 Cal Bike

10 Overhead Squats (135/95)

-Rest in Remaining Time-

(Score is Slowest Set)

WORKOUT (F)

EVERY 3:00 FOR 5 SETS…

15/12 Cal Bike

10 Front Squats (135/95)

-Rest in Remaining Time-

(Score is Slowest Set)

https://vimeo.com/784482169

Wednesday, January 4th  

STRENGTH (P&F)

8-8-8-8* Deadlift

*Start Light and build to Moderate.

Week 1 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT (P)

4 ROUNDS FOR TIME

30 Russian KB Swing (70/53)

25 Burpees to Target

20 Hand Release Push-Ups

(Score is Time)

WORKOUT (F)

4 ROUNDS FOR TIME

30 Russian KB Swing (53/35)

25 Burpees to Target

20 Push-Ups*

(Score is Time) KG KB: (24/16)

*Hand Release Optional

https://vimeo.com/784481904

Thursday, January 5th  

WORKOUT (P&F)

FOR TIME

800m Run

50 Back Rack Lunges (95/65)

30 Toes to Bar

600m Run

40 Back Rack Lunges

25 Toes to Bar

400m Run

30 Back Rack Lunges

20 Toes to Bar

(Score is Time)

FINISHER (P&F)

3 SETS

12 DB Zottman Curls

10/10 SA DB Upright Row

1:00 Hollow Hold*

*Option to Hold DB.

-Rest as Needed b/t Sets-

(No Measure)

https://vimeo.com/784481525

Friday, January 6th  

STRENGTH (P&F)

5 SETS*

1 Snatch Deadlift +

1 Hang High Pull +

2 Hang Power Snatches

*Start Light and Build to Moderate.

-Rest As Needed b/t Sets-

Week 1 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT OF THE WEEK (P)

“OPEN 22.1”

AMRAP x 15 MINUTES

3 Wall Walks

12 Alt. DB Snatches (50/35)

15 Box Jump Overs (24/20)

(Score is Rounds + Reps)

NOTE: W.O.W. this our pick for epic workout of the week!

Last Seen Open 2022.

WORKOUT OF THE WEEK (F)

“OPEN 22.1 (Adjusted)”

AMRAP x 15 MINUTES

3 Wall Walks

12 Alt. DB Snatches (35/20)

15 Box Jump Overs (24/20)

(Score is Rounds + Reps)

https://vimeo.com/784481225

Saturday, January 7th

New Year’s LIFT OFF – 8:30am!

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