2022-01-03

Monday

Back Squat – 5×3 @ 75%

between each set do 10 Cossack squats

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3 Rounds
As Fast as Possible
10/8 Cal Bike
10 Box Jump overs
Rest 2 Minutes
2 Rounds
As Fast As Possible
10/8 Cal Bike
10 Box Jump Overs
Rest 1 Minute
1 Round
AS FAST As Possible
10/8 Cal Bike
10 Box Jump Overs

Tuesday

8 Rounds – 1 Snatch + 3 OHS @ 60%

5×5 Push Press @ 65%

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AMRAP 10 – USAW/CrossFit Open workout from 2010 (120#/65#)

6 Squat Clean
12 pull-ups
24 double-unders

Wednesday

12min EMOM – 1 Power Clean + 2 Hang Power Clean @ 70%

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EMOM 5 for 25 Minutes Complete the following 3 movements
21/15 Cal Row
15 Burpees over the rower
9 TTB

Thursday

4×12 Bench Press

4x 12 Deadlift

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12min Running Clock
100 Push Press – Every time you break complete 12 jumping lunges

100 KB Swing – Every time you break complete 12 sit-ups

ME manmakers in remaining time

Friday

4×15 @ 50% Front Squat

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Team of 3 Workout
Buy In: 150 Cal Bike

9 Rounds
21 Wall Balls
15 Plate Ground to Overhead
9 Devil Press

Cash Out: 150 Cal Bike