Programming: January 23rd – 27th, 2023
Monday, January 23rd, 2023
Warm up: 2 rounds of:
20 Leg Swoops
10 PVC Pass Throughs
10 Good Mornings
-- then: 2 Rounds of:
10 Straight Leg Deadlifts
10 Muscle Snatches
10x (1 Overhead Squat
+ 1 Drop Snatch
+ 1 Power Snatch)
-- then: 2min Foam Roll
Strength: Squat Snatch (Touch & Go)
Warm Up: 5-3 Working: 5-4-3-2-2
WOD: 4 rounds of:
5 Squat Snatches 95/65 lbs
10 Lateral Burpee Over Bars
--then: 200m Run
--then: 3 rounds of:
4 Squat Snatches 115/75 lbs
8 Lateral Burpee Over Bars
--then: 200m Run
--then: 2 rounds of:
3 Squat Snatches 135/95 lbs
6 Lateral Burpee Over Bars
--then: 200m Run
--then: 2 Squat Snatch 155/105
4 Lateral Burpee Over Bars
Tuesday, January 24th, 2023
Warm up: 4 Rounds
20sec WORK | 10sec REST
Jump Rope
Ring Hold
Med Ball Cluster
Russian Push-up
Scorpion Stretch
Strength: For quality:
Kipping Ring Dip
Ring Dip (Strict)s 5-5-5
Dumbbell Bench Press
5-5-5-5-5
WOD: CrossFit Games Open 15.3
14min AMRAP of:
7 Ring Muscle-ups
50 Wall Balls 20/14 lbs, 10/9 ft
100 Double Unders
Wednesday, January 25th, 2023
?2 Rounds
1min Each for Max Reps:
Straight Arm Plank
Heel Tap Crunch
Alt Deep Lunge + Rotation
KB Russian Twist pick load
KB Sumo Deadlift pick load
KB Windshield Wiper
WOD: 7 Rounds
45sec Each for Max Reps:
Row Calorie
Rest 45 secs
Turkish Get-up pick load
Turkish Get-up pick load
Rest 45 secs
Thursday, January 26th, 2023
Warm up: For quality:
1 Burgener Clean Warm-up PVC
1 Burgener Clean Warm-up 45/35
Strength: Back Squat
10 @ 50% | 10 @ 60%
8 @ 65% | 8 @ 65% | 6 @ 70%
6 @ 75%
WOD: For time:
1 Wall Walk
3 Squat Cleans 185/125 lbs
4 Wall Walks
2 Squat Cleans 185/125 lbs
5 Wall Walks
1 Squat Clean 185/125 lbs
Friday, January 27th, 2023
Warm up:
???
Strength/Endurance: 3 Rounds
30sec Each for Max Reps of:
Double Under
Push Press pick load
1min REST
100m Run
Push Press pick load
90sec REST
WOD: 15 min AMRAP of:
5 Push Press 135/95 lbs
7 Kipping Pull-up
200m Run
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