Monday, January 22nd
Workout
3 ROUNDS FOR TIME
400m Run
Hang Power Cleans (135/95)(95/65)*
*Round 1 – 21 Reps
Round 2 – 15 Reps
Round 3 – 9 Reps
(Score is Time)
Post Workout Strength
Deadlift
8×2*
Tuesday, January 23rd
Strength
Shoulder Press
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep Strict Press
Workout
CrossFit Games Open 12.3
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Push press, 115# / 75#
9 Toes-To-Bar
Wednesday, January 24th
Workout
FOR TIME
250/200m Row
40 Russian KB Swings (70/53)(53/35)
20 Walking Lunges
500/400m Row
30 Russian KB Swings
20 Walking Lunges
750/600m Row
20 Russian KB Swings
20 Walking Lunges
(Score is Time)
Thursday, January 25th
Skill
EMOM x 8 MINUTES
Complete Gymnastics Option*
*Gymnastics Options…
2-3 Strict (Banded) Pull-Ups
1-2 Strict Chest to Bars
1 Strict Ring Muscle-Up
(No Measure)
Workout
EMOM x 20 MINUTES
MIN 1&2 – 25/20 Cal Bike
MIN 3 – :50 Max Pull-Ups
MIN 4 – 20 Sit-Ups**
MIN 5 – Rest
*RX+ complete :50 Max Ring Muscle-Ups
**20 Reps of GHD Optional
(Score is Total Pull-Ups)
Friday, January 26th
Workout
2 SETS*
AMRAP x 5 MINUTES
10 Up-Downs
10 DB Goblet Squats (50/35)(35/20)
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
Post Workout Strength
Back Squat
8×2*
Saturday, January 27th
Hero Workout
Abbate
For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile
Partner Workout Option
IN TEAMS OF 2…
FOR TIME*
1200m Run
42 Clean & Jerks (Athlete Choice)
600m Run
42 Clean & Jerks
1200m Run
*Partners will complete all runs together. P1 and P2 will split Clean & Jerks as needed with one partner working and one partner resting.
(Score is Time)
