Monday
Jan 18, 2021
Back Squat : 2x10 at 70% 1RM + 30/15 lbs.
Rest 2 mins between sets.
24-20-16 reps, for time of:
Run, 800 m
Kettlebell Goblet Squat, 70/53 lbs
Box Jump Over, 24/20 in
Single Arm Kettlebell Farmers Carry, 70/53 lbs, 100 m
Tuesday
Jan 19, 2021
Every 1 min for 10 mins: 1 Squat Snatch + 2 Overhead Squat
5 rounds for time of:
5 Power Snatches, 155/105 lbs
10 Bar Facing Burpees
Wednesday
Jan 20, 2021
Every 1 min for 20 mins, alternating between:
1 Squat Clean & Jerk
10/7 Ski Erg Calories
**Increasing weight**
4 rounds for time of:
Handstand Walk, 50 ft or :60 sec Handstand Hold
15 Push Jerks, 135/85 lbs
20 Toes-to-bars
Thursday
Jan 21, 2021
With a Partner, For time:
Row, 6000/5200
**Alternate every 2 minutes with a Partner. Partner not on the rower must complete 1 round of Cindy during their 2 minute rest.**
Cindy:
5 Pull-up
10 Push-ups
15 Air Squats
Friday
Jan 22, 2021
CrossFit Games Open 12.4 / 13.3
Complete as many rounds as possible in 12 mins of:
150 Wall Balls, 20/14 lbs, 10/9 ft
90 Double Unders
30 Muscle-ups
Saturday
Jan 23, 2021
Partner, Complete as many rounds as possible in 30 mins of:
10 Bike Calories
10 Bench Press, 155/95 lbs
10 Toes-to-rings
**Alternate Rounds**