Sunday, January 6 – Saturday, January 12

Posted on January 5, 2019 by Anna Follman

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Sunday, January 6 – Rest Day

 

Monday, January 7

Strength: Push Press

  • Establish a 1 Rep Max [compare to 10/12/18]

WOD: 4 Rounds For Time

  • 8 Shoulder to Overhead (93/135)
  • 8 Bar-Facing Burpees
  • 8 Pull-Ups

*15 minute time cap.

 

Tuesday, January 8 

Strength: Back Squat

  • 3-3-3-3-3

WOD: Every 4 Minutes (x4)

  • 200M Row or 400M Bike [EP]
  • 12 Box Jump (20/24)
  • 12 Back Squat, from the ground (93/135)

*Record slowest time in all four efforts.

 

Wednesday, January 9

Strength: Hang Snatch

  • 2-2-2-2-2

WOD: 16 Minute AMRAP

  • 10 Hang Power Snatch (63/95)
  • 14 Sit-Ups
  • 40 Double-Unders

 

Thursday, January 10

Strength: 10 Minute EMOM

Minute 1:

  • 2×15 sec. Ring Front Support L-Hold

Minute 2:

  • 15 Bird-Dogs, each side

*Modify ring front support holds with a 30 sec. plank hold.

WOD:  20 Minute MOMO

  • Cluster (63/95)
  • Alternating DB Snatch

 

Friday, January 11

Warm-Up: Movement & Skill Prep

WOD: 14 Minute AMRAP

CrossFit Games Open 14.4 [compare to 1/28/17]

  • 60 Calorie Row
  • 50 Toes to Bar
  • 40 Wall Balls (14/20) (9’/10′)
  • 30 Cleans (93/135)
  • 20 Ring Muscle-Ups

*Modify ring muscle-ups with jumping MU or 20 Ring Rows + 20 Ring Dips.

 

Saturday, January 12 – Regular Classes at CrossFit Prior Lake and CrossFit Eden Prairie!

The “Get Fit in 50” 50-Day Challenge Kick-Off is Today at CrossFit Eden Prairie! InBody scans with Will from Body Knowledge will be scheduled between 8AM-10AM [we will e-mail you with your appointment time]. The pre-test workout can be performed in either 9:00AM or 10:00AM class [you cannot eat or workout prior to your scan]. The kick-off seminar will start promptly at 11:00AM where challenge participants will receive a packet of info including; guidelines, recipes, FAQ’s, resources and more! 

“Get Fit in 50” Challenge WOD: 20 Minute AMRAP

  • 5 Push-Ups
  • 10 Sit-Ups
  • 15 Air Squats

*Perform 5 burpees every 2 minutes. Record total reps [excluding burpees] today.

#WorkHardBeNice