CrossFit Workouts – Week of January 2nd, 2023
Monday
“Just Do It”
4 Rounds for Reps – 40sec On / 20sec Off
Single Arm Kettlebell Swings (53/35)
Hand Release Pushups
Goblet Squats (53/35)
Kettlebell Sumo Deadlift High Pull (53/35)
Tuesday
Strength – Pause Back Squats
E2MOM x 5 Rounds
2 Pause Back Squats (3sec Pause @ Bottom)
Then…
“Piernas”
For Time
3-6-9-12
Front Squats (135/95)
25-20-15-10
Calorie Assault Bike
*12min Cap
Wednesday
“The Devil Wears Rogue”
AMRAP 8 x 3 Rounds
15 Calorie Row
15 Burpees
15 Box Jumps (24/20)
*1min rest between AMRAPs
*Pick up where you left off each AMRAP
Thursday
Strength – Deadlift Waves (3x Through)
E90sec x 3 Rounds
1: 2 Deadlifts @ 80-85%
2: 2 Deadlifts @ 85-90%
3: 1 Deadlift @ 90% +
4: Rest
*How will this go — 2 reps, 2 reps, 1 rep, rest > 2 reps, 2 reps, 1 rep > 2 reps, 2 reps, 1 rep
Friday
Strength – Touch n Go Power Snatches
E2MOM x 4 Rounds
4 TNG Power Snatches
Then…
“DB Deep Burn”
AMRAP 10
10 Alternating DB Snatches (50/35)
3 Strict Handstand Pushups
Saturday – Partner WoD
“Jack & Jill”
30 Rounds for Time (RFT)
5/4 Calorie Assault Bike
5 Wallballs (20/14)
5 Kettlebell Sumo Deadlift High Pull (53/35)
*30min Cap
