CrossFit Workouts – Week of January 15th, 2024

Strength – E2MOM x 5 Sets
5 Deadlifts @ 65% of 1RM


“Granny Smith”
2 Sets of:
2 Rounds
1min Max Effort Calorie Air Bike
1min Max Effort Burpee Box Get Overs (30/24)
-2min rest between sets-

Strength – E2MOM x 5 Sets
5 Back Squats @ 65% of 1RM


10 Toes to Bar
25ft Handstand Walk or 3 Wall Walks
10 Hang Power Cleans (95/65)

2 Rounds for Time (RFT)
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs or 20 Strict Pullups

Strength – E2MOM x 5 Sets
5 Bench Press @ 65% of 1RM


“Golden Delicious”
Teams of 2 For Time
10-9-8-7-6-5-4-3-2-1 (Each)
50ft Shuttle Runs*

* 50ft = 25ft down + back

Strength – Gymnastics Core Conditioning


“Red Delicious”
For Time
100 Double Unders
50 Thrusters (45/35)
200 Single Unders
50 Thrusters (45/35)
100 Double Unders

Saturday – Partner WoD
Teams of 2 For Time – 3 Sets Each
15-10-5 of
Handstand Pushups

* 25ft DB Front Rack Walking Lunge (50s/35s) after each set
* I go you go format of full rounds

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