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CrossFit – Mon, Jan 23 Floor Press (6x 4-5 reps same weight for all reps) <p>On the 2:30 x 6</p><p>4-5 reps 65-70%</p> Metcon (AMRAP – Reps) <p>AMRAP X 7</p><p>1,500/1,200M Row</p><p>Max DB Floor Press 50/35</p><p> </p><p>Directly into…..</p><p> </p><p>AMRAP X 5</p><p>1,000/800m Row</p><p>Max DB Floor Press 50/35</p><p> </p><p>Directly into….</p><p> </p><p>AMRAP X 3</p><p>500/400M Row</p><p>Max DB Floor Press 50/35</p>

CrossFit – Sun, Jan 22

CrossFit – Sun, Jan 22

CrossFit – Sat, Jan 21 Metcon (Time) <p>Partner WOD For Time:</p><p>1 Mile Run</p><p>40 Clean &amp; Jerks</p><p>800m Run</p><p>40 Clean &amp; Jerks</p><p>1 Mile Run</p><p> </p><p>Barbell 155/105</p><p>RX 135/95</p>

CrossFit – Fri, Jan 20 Back Squat (On the 2:30 x 6 Sets: ) <p>5 reps @ 75%</p><p>3 reps @80%</p><p>1 rep @80%</p><p>5 reps @80%</p><p>3 reps @80%</p><p>1 rep @85%</p> Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time

CrossFit – Thu, Jan 19 Metcon (Time) <p>10 Rounds</p><p>8 KBS 24/16kg</p><p>8 Box Step ups</p><p>10 Calorie Bike</p>

CrossFit – Wed, Jan 18 Deadlift (On the 3:00 x 3 sets @ 85% 5 Reps) <p>Same weight across and it does not have to be TNG</p> Head Over Heels (Time) <p>AMRAP 5:</p><p>Max T2B</p><p> </p><p>On the minute (starting @ 0:00)</p><p>9 Deadlifts</p><p> </p><p>Rest 2 Minutes</p><p> </p><p>AMRAP 5:</p><p>Max HSPU</p><p> </p><p>On the minute</p><p>9 Deadlifts</p><p> </p><p>Barbell: 185/135 lb</p> <p>Load should not exceed 65% of

CrossFit – Tue, Jan 17 Shoulder Press (6x 2-3 reps) <p>On the 2:30 x 6 sets:</p><p>2-3 Reps between 80-90%</p><p>Same weight across</p> Walk the Line (Time) <p>5 Rounds For Time:</p><p>9 C2B</p><p>30ft. Dumbbell Walking Lunges (5 mat Lengths)</p><p>60 DU</p><p>30ft. Dumbbell Walking Lunges (5 mat Lengths)</p><p> </p><p>18 minute Time Cap</p><p> </p><p>DB (50/35 lb’s)</p><p>Hold DB’s at your sides</p> <p>Aim to hold

CrossFit – Mon, Jan 16

CrossFit – Sat, Jan 14 Metcon (Time) <p>Partner WOD</p><p>2 Rounds</p><p>30 Snatches 115/85</p><p>200 DU</p><p>800m Run</p><p> </p><p>RX 95/65</p>