Week # 1 of 6
Monday 1/2/2023
Strength
CrossFit Total
1 Rep Max Back Squat
1 Rep Max Strict Press
1 Rep Max Deadlift
Conditioning
N/A
Tuesday 1/3/2023
Strength
20 minutes
3 Position Power Clean and Jerk, building
Conditioning
Every 2:30 minutes for 5 Rounds
9 Burpees Over Bar
6 Hang Power Cleans (115/75, Rx+ 155/105)
3 Shoulder to Overhead
Wednesday 1/4/2023
Conditioning
30 minutes
40 on, 20 off
S1: Box Step Ups
S2: Hang Dumbbell Clean
S3: Calorie Row
Thursday 1/5/2023
Strength
Overhead Squat
6-6-4-4-4-2-2-2, building
Conditioning
3 Rounds For Time
12 Hang Power Snatch (75/55, Rx+ Hang Squat Snatch)
12 Push Ups (Rx+ Ring Dips)
24/20 Calorie Row
Friday 1/6/2023
Strength
Romanian Deadlift
5 sets of 7, building
Conditioning
12 minute AMRAP
1-2-3-4-5…
Toes to Bar
RKBS (Rx+ Dual Kettlebell)
10 Double Unders after each set
Saturday 1/7/2023
Strength
A1. Strict Handstand Push Ups, 4 sets of 5-10
A2. Strict Supinated Pull Ups, 4 sets of 5-10
A3. L-Sit, 4 sets of max holds
Conditioning
EMOM for 20
M1: 10-14 Box Jump Overs
M2: 30-50 Mountain Climbers
M3: 7/5 Calorie BIke
M4: 20-30 Ski Jumps
M5: 12-15 Sit Ups (Rx+ Tuck Ups)
