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**

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