Programming – Week of January 2nd, 2023

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

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