Programming – Week of January 16th, 2023

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