CrossFit Workouts for Week of 2/06-2/10/2023

Monday, February 6th

STRENGTH

ON AN 18:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Power Clean

Week 6 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT

EVERY 3:00 x 4 SETS

400m Run

Max Power Cleans* w/ Time Remaining…

-Rest 1:00 b/t Sets-

*SET 1 – (135/95) (95/65)

SET 2 – (155/105) (115/75)

SET 3 – (185/135) (135/95)

SET 4 – (205/145) (155/105)

(Score is Total Reps of Cleans)

https://vimeo.com/794427951

Tuesday, February 7th  

EXTENDED WARM-UP

(PERFORMANCE)

EMOM x 9 MINUTES

MIN 1 – 5-7 DB Thrusters*

MIN 2 – :40 Toes to Bar Practice / : 40 Strict Knees to Chest

MIN 3 – :50 Double Under Practice / 50 Double/Single Under Practice

*Start below workout weight and build up to or slightly passed workout weight.

(No Measure)

WORKOUT (PERFORMANCE)

“OPEN 20.2”

AMRAP x 20 MINUTES

4 DB Thrusters (50/35)

6 Toes to Bar

24 Double Unders

(Score is Rounds + Reps)

(FITNESS)

“OPEN 20.2 (Adjusted)”

AMRAP x 20 MINUTES

4 DB Thrusters (35/20)

6 Hanging Knee Raises

24 Single Unders

(Score is Rounds + Reps)

Last Seen Open 2020.

https://vimeo.com/794427082

Wednesday, February 8th   

STRENGTH

4-4-4-4*

Deadlift

*Start Heavy and build to Heavy+. Should be heavier than last week.

Week 6 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT

3 SETS

15-12-9 Deadlifts (155/105) (135/95)

Burpees Over Bar

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

https://vimeo.com/794426472

Thursday, February 9th

WORKOUT

(PERFORMANCE) ON A 22:00 RUNNING CLOCK…

150/120 Cal Bike

Immediately Into…

AMRAP in Time Remaining of…

5 C2B Pull-Ups

5/5 DB Suitcase Step-Back Lunges

(Athlete Choice, Heavy)*

15 Sit-Ups

*Complete all 5 reps on one leg and then all 5 on the other. DB Held on side of the leg stepping back.

 (Score is Total Rounds + Reps)

(Fitness)

ON A 22:00 RUNNING CLOCK…

120/100 Cal Bike

Immediately Into…

AMRAP in Time Remaining of…

5 Ring Rows*

5/5 DB Suitcase Step-Back Lunges (Athlete Choice, Heavy)**

15 Sit-Ups

*5 Reps should be very challenging with a deep pull to the chest.

**Complete all 5 reps on one leg and then all 5 on the other. DB Held on side of the leg stepping back.

(Score is Total Rounds + Reps)

Friday, February 10th

STRENGTH

EVERY 1:30 x 6 SETS*

1 High Hang Power Snatch +

1 Hang Power Snatch +

1 Power Snatch

*Start Light-Moderate and build to Moderate.

Week 6 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT

FOR TIME

40-30-20

Alt. DB Power Snatch (50/35) (35/30)

20-20-20

Handstand Push-Ups* / Hand Release Push-Ups*

40-30-20 / 30-20-10

Cal Row**

*Option for Strict HS Push-Ups / *Option for Seated DB Strict Press or Pike Push-Ups

**Alt. Cals 35-25-15 / 25-15-10

(Score is Time)

https://vimeo.com/794425818

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