CrossFit Workouts – Week of January 22nd, 2024

Monday
Strength – E2MOM x 5 Sets
5 Back Squats @ 70% of 1RM

-then-

“Tony Stark”
AMRAP 15
50ft Right Arm Overhead DB Walking Lunges (50/35)
15 Toes to Bar
50ft Left Arm Overhead DB Walking Lunges (50/35)
15 Burpees Over DB
15 DB Snatches (50/35)

Tuesday
Strength – E2MOM x 5 Sets
5 Deadlifts @ 70% of 1RM

-then-

“Steve Rogers”
4 Sets – AMRAP 2
200m/175m Row
12 Box Jump Overs (20)
ME Thrusters (95/65)
-2min rest-

Wednesday
“Peter Parker”
E3MOM x 5 Sets
12/10 Calorie Air Bike
60 Double Unders
12/10 Calorie Air Bike

-then-

Arm & Shoulder Pump
Check It Out in Class

Thursday
Strength – E2MOM x 5 Sets
5 Bench Press @ 70% of 1RM

-then-

“Clint Barton”
3 Rounds for Time (RFT)
30 American Swings (53/35)
30 Pushups

Friday
“Bruce Wayne”
For Time
1250m/1000m Row
50 Wallballs (20/14)
50 V-Ups
50 Wallballs (20/14)
1250m/1000m Row

Saturday – Partner WoD
“Clark Kent”
Teams of 2 – 15 Rounds for Time (RFT)
Partner 1:
1 Rope Climb (15′)
2 Wall Walks

Partner 2:
10/8 Calorie Air Bike

* Both athletes work at the same time. Switch when both are completed