CrossFit WODs Jan 4 – Jan 10

Monday January 4, 2021

Power Clean and Jerk 8 sets of 2

5 Rounds for time of:
20 Push Presses, 95/65
20 Box Jumps, 24/20

Tuesday

3 Rounds of:
Run 800m
50 RKBS, 53/35
30 KB Lunges

Wednesday

Deadlift 3 sets of 5

AMRAP 12
Row 250m
10 Wallballs, 20/14

Thursday

2 min max rep test:

Strict Pull ups
Sit Ups
Push Ups
Squats

Then 3 rounds of 50% max reps.

Friday

Front Squat 5-5-3-3-2-2

“Down and Up”
21-15-12-9-6

Alt. DB Snatches, 50/35
Burpees

Saturday

AMRAP 20 with a partner:
3 Manmakers, 50/35
20 Mtn Climbers

Alternating Rounds.

Sunday

“The Fast & Furious”
3 Rounds of:
15 Burpees
400m Run
15 Pull ups