
Weekly Workouts Jan 8-14th
Category : Weeks Workouts
“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