Weekly Workouts Jan 8-14th
“MAX OUT MONDAY”
CrossFit:
1 rep max Snatch!
CrossFit Cardio:
Row 2,000m for time
CrossFit Cardio:
For time:
100 lunges
100 pushups
Assault bike 50cals
100 pushups
100 lunges
CrossFit Cardio:
Row 1000m
100 ab-mat situps
Row 1000m
100 double unders
TUESDAY
CrossFit:
5 rounds for time of:
20 Wall Balls, 20/14 lbs, 10 ft / 9ft
20 Sumo Deadlift High-pulls, 75/55 lbs
20 Box Jumps, 20 in
20 Push Press, 75/55 lbs
20 Row (calories)s Rest 1 min
WEDNESDAY
CrossFit:
Overhead Squat 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
THURSDAY
CrossFit:
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters, then pull-ups in remaining time
Rest 1 minute
From 4:00-7:00, run 400 meters, then clean and jerks in remaining time
Rest 1 minute
From 8:00-11:00, run 400 meters, then pull-ups in remaining time
Rest 1 minute
From 12:00-15:00, run 400 meters, then clean and jerks in remaining time
Men use 155-lb. barbell Women use 105-lb. barbell
Yoga at 7:15pm:
FRIDAY
CrossFit:
5 rounds for time of:
25 Kettlebell Swings, 70lb/53lb
25 GHD Sit-ups
25 Back Extensions
25 Knees To Elbows
SATURDAY
Team Workouts and open gym
Sunday
9am rowing club and open gym
