CrossFit Workouts for Week of 1/16-1/20/2023

Monday, January 16th   

STRENGTH

5 SETS*

1 Snatch Pull +

1 Snatch High Pull +

1 Muscle Snatch

*Start Light and build to Moderate.

-Rest As Needed b/t Sets

Week 3 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT

10 ROUNDS FOR TIME

100m Run

3 Power Snatch (135/95)(95/65)

5 Burpees Over Bar

(Score is Time)

https://vimeo.com/788130338

Tuesday, January 17th

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to a Moderate Set of 5 Front Squats*

*Start Light-Moderate and build to Moderate.

Week 3 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT

1.) AMRAP x 6 MINUTES

3-6-9-and so on…

Front Squats (115/75) (75/55)

Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00-

2.) FOR TIME

20 Front Squats

15 Toes to Bar

10 Front Squats

5 Toes to Bar

(Score is Time)

https://vimeo.com/788129992

Wednesday, January 18th

STRENGTH

6-6-6-6*

Deadlifts

*Start Moderate and build to Moderate-Heavy.

Week 3 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT

5 SETS ON A 2:00 RUNNING CLOCK…

10 Handstand Push-Ups

5 Deadlifts (315/205)(225/155)

Max Cal Bike w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

https://vimeo.com/788129632

Thursday, January 19th

WORKOUT

AMRAP x 18 MINUTES

18 Alt. Step-Ups (24/20)

18 Box Jump Overs

800m Run

(Score is Rounds + Reps)

FINISHER

4 SETS (:40 ON/ :20 OFF)

MOVT 1 – Alt. V-Ups

MOVT 2 – Plank Hold

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

https://vimeo.com/788129370

Friday, January 20th

STRENGTH

8-6-4-8-6-4*

Power Clean

*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.

(Score is Weight)

Week 3 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT (Performance)

“OPEN 19.5”

FOR TIME

33-27-21-15-9

Thrusters (95/65)

Chest to Bar Pull-Ups

(Score is Time)

WORKOUT (Fitness)

“OPEN 19.5 (Adjusted)”

FOR TIME

33-27-21-15-9

Thrusters (65/45)

Jumping Pull-Ups

(Score is Time)

https://vimeo.com/788128835

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