Sunday, January 13 – Saturday, January 19

Posted on January 13, 2019 by Anna Follman

 

Sunday, January 13 – Rest Day

 

Monday, January 14

WOD: 10 Rounds for Time

CrossFit Games Open 17.5 (compare to 1/22/18 & 7/18/17)

  • 9 Thrusters (63/95)
  • 35 Double Unders

*35 minute HARD time cap. Scale for double unders will be 35 single skips, per Open standards.

 

Tuesday, January 15

Strength: 5 Rounds [for quality]

  • 5 Inverted Burpee w/ 3 sec. Handstand Hold (view here) or 5 Candlesticks
  • 15 Back Extensions

*Modify candlesticks with a 30 sec. hollow hold if need be.

WOD: For Time

  • 2,000M Row
  • 50 Toes to Rig
  • 25 Plate Sit-Ups (25/25)

*18 minute time cap.

 

Wednesday, January 16

Strength: Push Jerk

2-2-2-2-2

WOD: For Time

CrossFit Games 17.1 [modified]

  • 10 KB snatches (35/55)
  • 15 burpee box jump-overs (20/24)
  • 20 KB snatches (35/55)
  • 15 burpee box jump-overs (20/24)
  • 30 KB snatches (35/55)
  • 15 burpee box jump-overs (20/24)
  • 40 KB snatches (35/55)
  • 15 burpee box jump-overs (20/24)
  • 50 KB snatches (35/55)
  • 15 burpee box jump-overs (20/24)

*20 minute HARD time cap. KB snatch alternates each rep and must come from the floor every time.

 

Thursday, January 17

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 75% of 1 Rep Max

WOD: Every 3 Minutes [x4]

  • 12 Wall Balls (14/20) (10’/10′)
  • 9 Power Clean (93/135)
  • 6 Chest to Bar Pull-Ups

*Record slowest of all four efforts today. Weight should be LIGHT today! Modify C2B w/ banded or jumping C2B.

 

Friday, January 18

Strength: Deadlift

  • 4-4-4-4

WOD: 18 Minute MOMO

  • Max KB Sumo Deadlift High Pull (35/55)
  • Max 50-ft. Shuttle Sprint
  • Max Slam Ball

*Record total reps for all three movements today; total KB SDHP, total Sprints, and total Slam Ball.

 

Saturday, January 19

WOD: 24 Minute EMOM

Minute 1:

  • 10/12 cal. Row or Bike [EP]

Minute 2:

  • 15 MB Sit-Ups (20/24)

Minute 3:

  • 15 KB Swings (35/55)

Minute 3:

  • 3 [Wo] ManMakers

#WorkHardBeNice