CrossFit Workouts – Week of January 16th, 2023
Monday
Strength – Paused Back Squats
E2MOM x 5 Rounds
2 Paused Back Squats
*3sec pause at the bottom
Then…
“KB Heavy Hop”
AMRAP 10
40 Goblet Squats (53/35)
15 Burpee Box Jump Overs (24/20)
Tuesday
Strength – E2MOM x 4 Rounds
10 TnG Power Clean & Jerks
*TnG = touch & go
Then…
“Niagra Falls”
For Total Time
21 Hang Power Cleans (135/95)
42 Bodyweight Lunges
500m Row
1min Rest
15 Hang Power Cleans (135/95)
30 Bodyweight Lunges
500m Row
1min Rest
9 Hang Power Cleans (135/95)
18 Bodyweight Lunges
500m Row
*18min Cap
Wednesday
Strength – Deadlift Waves
E90sec x 3 Rounds (3x Through)
1: 1 Deadlift @ 85-90%
2: 1 Deadlift @ 90-95%
3: 1 Deadlift @ 95% +
4: Rest
*How will this workout go?
1 rep, 1 rep, 1 rep, rest
1 rep, 1 rep, 1 rep, rest
1 rep, 1 rep, 1 rep
Thursday
EMOM x 10 Rounds
Min 1: 6 Reps Pull of Choice*
Min 2: 10 Thrusters**
*Pullups, chest to bar pullups, muscle ups
**You choose your weight
Then…
“Open WoD 18.3”
2 Rounds for Time (RFT)
100 Double Unders
20 Overhead Squats (115/80)
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 Dumbbell Snatches (50/35)
100 Double Unders
12 Bar Muscle Ups
*14min Cap
Friday
“Echo Vision”
For Time
100/80 Calorie Assault Bike*
*EMOM = 3 burpees
*15min Cap
Saturday – Partner WoD
“Khabib & The Bear”
20 Rounds for Time (RFT)
2 Wall Walks
10 AbMat Sit Ups
10 Russian Swings (53/35)
*Completed as an IGYG (I go you go) fashion with complete rounds
*28min Cap
