Warmup
Coach Led - Burgener Warm up
Skill Work
Oly work
25 minute on the clock
Hang Snatch
build to 70% then, 3x3
Power Clean
build to 70% then, 3x3
Wod Prep:
CrossFit Open WOD
OPEN 11.1 / 14.1
10 Minute AMRAP
30 DUs
Monday 1/23/23
Skill Work
Squat Complex
15 front - light
2x5 front heavy
15 back - light
2x5 back - heavy
EMOM
16emom
8/6ski,(+10/8)
10/8row,(+12/10)
5 Squat Clean 135/95, (+185/105)
15 K2E
Saturday 1/21/2023
PARTNER WOD
3 person teams split everything evenly
1500m row
120 btn weighted tricep press 45/25
45 DL 225/155, [+275/185]
45 box jumps 24/20 [30/24]
45 hspu [strict]
45 kb swing 53/35 [62/44]
15 wall walks
45 Power Clean 135/95 [185/115]
45 box jump overs 24/20 [30/24]
45 hspu [strict]
45 DL 225/155, [+275/185]
120 btn weighted tricep press 45/25
1500m row
Friday 1/21/23
230120
Friday, January 20, 2023
Strength / Skill
20 minutes (includes warm up)
barbell warm up
(2 rounds)
3 strict press
3 push press
3 push jerks
3 split jerks
Split Jerk
6x1
increase weight each set
wod prep:
2 rounds of
2 thrusters (using your WOD weight)
2 burpees
2 toes to bar
WOD
WOD (18 minute cap)
Buy in: 500/400m row
4 rounds of:
5 thrusters 105/75, 135/95
7 burpees over the bar
9 toes to ring
Buy out - 24/20 Bike