Hollow Rocks 3x:45
Superman Extensions 3×10/side
then,
Deadlifts 5×2@85% 1RM
then,
For time:
10-1 reps: Deadlifts (225/155)
1-10 reps: Burpee Box Jump Overs (24/20)
*compare to 10/5/20
Author: Crossfit the Ville
Sunday, January 9th
Rest Day.
Saturday, January 8th
Make Up Day.
Friday, January 7th
Deload Week
Front Rack/Squat Mobility
then,
5 rounds for time:
25-Air Squats
20/15-Calorie Assault Bike
20-V Ups
20-Burpees
Thursday, January 6th
Deload Week
Upperbody Mobility
then,
25:00 AMRAP:
10-HSPU’s
15-Calorie Row
20-Back Extensions
100-Double Arm Rope Waves
Wednesday, January 5th
Shortened Deload Week
20:00 Lower Body Mobility
then,
5 Rounds for time of:
30-Alternating Step Ups (15/leg, 24/20″)
20-Med Ball Cleans (20/14#)
1:30 Plank
*compare to 4/28/21
Tuesday, January 4th
20:00 to establish a max of:
3-Push Jerks + 1-Split Jerk
then,
For time:
500M Ski Erg
100 Double Unders
75 Situps
50 S2OH (75/55)(RX+ 95/65)
*compare to 1/14/21
Monday, January 3rd
20:00 to establish a max of:
1-Power Snatch
1-Hang Squat Snatch
2-OHS’s
*compare to 7/12/21
then,
10:00 amrap of:
20-Alternating DB Hang Power Snatch (50/35)
15-Pullups
Sunday, January 2nd
Rest Day.
Saturday, January 1st
Happy New Year! Our free partner wod is today at 9:00 & 10:15am.
1-Partner works, 1-Partner rests.
2 rounds for time:
20-Calorie Bike
22-Calorie Row
20-Wall Balls (20/14)
22-Burpees
20-V Ups
22-Sit-ups
20-Calorie Row
22-Calorie Bike
20-Pull-ups
22-KBS’s (53/35)
20-Jump Squats
22-Push-ups
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