Programming – Week of January 9th, 2023

CrossFit Workouts – Week of January 9th, 2023

Strength – Deadlift Waves
E90sec x 3 Rounds
1: 2 Deadlifts @ 80-85%
2: 2 Deadlifts @ 85-90%
3: 1 Deadlift @ 90% +
4: Rest

*It will look like this:
2 reps, 2 reps, 1 rep, rest
2 reps, 2 reps, 1 rep, rest
2 reps, 2 reps, 1 rep

“Bend the Knee”
20 Single DB Box Step Overs (50/35)
20 Pullups
20 AbMat Sit Ups

*You can choose how to hold the DB step overs so long as it is not resting on your leg

Strength – TnG Power Snatches
E2MOM x 4 Rounds
2 TnG Power Snatches

*This means the bar should stay in motion throughout your reps and NOT leave your hands


“Dark Waters”
15/12 Calorie Row
10 Shoulder to Overhead (135/95)

Strength – Paused Back Squats
E2min x 5 Rounds
Rounds 1-2: 2 Paused Back Squats
Rounds 3-5: 1 Paused Back Squat

*3sec pause at the bottom of the squat


CrossFit Games Open WoD 18.2a
Complete the Following for Time
1-2-3-4-5-6-7-8-9-10 of…
Double DB Front Squats (50/35)
Bar Facing Burpees

“Just Do It”
4 Rounds of 40sec On / 20sec Off
Single Arm KB Swings (53/35)
Hand Release Pushups
Goblet Squats (53/35)
AbMat Sit Ups

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
*IGYG for full rounds of this workout

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