CrossFit Workouts – Week of January 29th, 2024



Monday
Strength – E2MOM x 5 Sets
5 Bench Press @ 75% of 1RM

-then-

“Plain Bagel”
2 Rounds of…
At 0:00
45 CrossOver Single Unders
15/12 Calorie Row

At 2:00
15/12 Calorie Row
45 CrossOver Single Unders

At 4:00
15/12 Calorie Row
15 Box Jump Overs (24/20)

At 6:00
15 Box Jump Overs (24/20)
15/12 Calorie Row



Tuesday
Strength – E2MOM x 5 Sets
5 Back Squats @ 75% of 1RM

-then-

“Everything Bagel”
5 Rounds for Time (RFT)
10 Lateral Burpees Over DB
50ft Single Arm DB Walking Lunge (50/35)
20/16 Calorie Air Bike



Wednesday
“Cinnamon Raisin Bagel”
AMRAP 15
175m/150m Row
5 Wall Walks
175m/150m Row
15 Deadlifts (185/125)



Thursday
Strength – EMOM x 10min
3 Power Snatches

-then-

“French Toast Bagel”
8 Sets For Reps of…
30sec Max DB Bench Press (35s/25s)
30sec Max AbMat Sit Ups
30sec Rest



Friday
“Asiago Bagel”
For Total Time
6-5-4-3-2-1-2-3-4-5-6
Thrusters (135/95)
12-10-8-6-4-2-4-6-8-10-12
Chest to Bar Pullups


Saturday – Partner WoD
“Blueberry Bagel”
3 Person Team For Time – 5 Sets Each
200m/175m Row
20 Jumping Split Lunges
4 Squat Cleans (185/125)
-rest 1:2 between sets-

*IGYGYG (I go you go you go) fashion

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