CrossFit Workouts for Week of 2/13-2/17/2023

Monday, February 6^th

SKILL 3 SETS*

1 Snatch Deadlift +

1 Snatch High Pull +

1 Hang Power Snatch +

1 Power Snatch

*Start w/ Empty barbell and build to Lightweight. This is meant to be a primer for tomorrow’s 1-Rep Test so STAY LIGHT — we are greasing the groove!

-Rest As Needed b/t Sets- (No Measure)

WORKOUT

(PERFORMANCE)

AMRAP x 17 MINUTES

10 Burpees

20 DB Floor Press (Athlete Choice, Mod)

30/25 Cal Bike

(Score is Rounds + Reps)

(FITNESS)

AMRAP x 17 MINUTES

8 Burpees

16 DB Floor Press (Athlete Choice, Mod-Light)

25/20 Cal Bike

(Score is Rounds + Reps)

https://vimeo.com/796861158

Tuesday, February 7^th  

STRENGTH

ON AN 18:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Power Snatch

Week 7 of 7 (Oly Cycle)

(Score is Weight)

WORKOUT

(PERFORMANCE)

“BE MINE”

AMRAP x 5 MINUTES

3 Power Snatches (115/75)

9 Box Jumps (24/20)

-Rest 1:30-

AMRAP x 4 MINUTES

2 Power Snatches (135/95)

6 Box Jumps

-Rest 1:30-

AMRAP x 3 MINUTES

1 Power Snatch (155/105)

3 Box Jumps

(Score is Total Rounds + Reps)

(FITNESS)

“BE MINE (FITNESS)”

AMRAP x 5 MINUTES

3 Power Snatches (75/55)

9 Box Jumps (20)

-Rest 1:30-

AMRAP x 4 MINUTES

2 Power Snatches (95/65)

6 Box Jumps

-Rest 1:30-

AMRAP x 3 MINUTES

1 Power Snatch (115/75)

3 Box Jumps

(Score is Total Rounds + Reps)

https://vimeo.com/796860845

Wednesday, February 8^th   

STRENGTH

5-5-5*

Back Squat

*Start Light and build to Light-Moderate. Final week of Oly, deloading off of the Back Squat pre-Open.

 (Score is Weight)

Week 7 of 7 (Oly Cycle)

WORKOUT

(PERFORMANCE)

EMOM x 18 MINUTES

MIN 1+2 – AMRAP of…

5 Pull-Ups +

7 Push-ups +

12 Wall Balls (20/14)*

MIN 3 – Static Hold**

*Pick-up where you left off.

**Static Holds…

Plank (R1 & R4)

Deadhang (R2 & R5)

Wall Sit (R3 & R6)

(Score is Total Rounds + Reps)

(FITNESS)

EMOM x 18 MINUTES

MIN 1+2 – AMRAP of…

3 Ring Rows +

6 Push-ups +

 9 Wall Balls (14/10)*

MIN 3 – Rest or Static Holds

*Pick-up where you left off.

**Option Static Holds…

Plank (R1 & R4)

Deadhang (R2 & R5)

Wall Sit (R3 & R6)

(Score is Total Rounds + Reps)

https://vimeo.com/796860434

Thursday, February 9^th

WORKOUT

3 SETS FOR QUALITY*

100m KB Suitcase Carry (Athlete Choice, Moderate-Light)**

750/600m Row

25 Up-Downs

25 Russian KB Swings

25 Sit-Ups

*Thursday’s during the Open are meant to be long, sweaty prep workouts for tomorrow’s test!

**50m w/ Right Arm, 50m w/ Left Arm.

-Rest 1:00 b/t Sets-

(No Measure)

https://vimeo.com/796860125

Friday, February 10^th

Workout and Session Plan will be posted to the Wodify App Thursday evening after the Open Announcement!

https://vimeo.com/796860021