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Workouts Week of 01/16/2023-01/21/2023

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Monday – 1/16/23
“Ducky“
Freedom (RX’d)
21-15-9
Power Cleans (115/80)
Bar Facing Burpees
(KG conv: 52/36)
Time Cap: 8 minutes

Tuesday – 1/17/23
“Littlefoot“
Freedom (RX’d)
15-12-9
Dumbbell Thruster (50s/35s)
Dumbbell Box Step ups (50s/35s)(24/20)
30yd Sled Push (4×45’s/ 3×45’s) (Or 20/16 Calorie Assault Bike Or 16/14 Calorie Echo Bike)
(KG conv: DB 22.5s/15s, Sled 80/60)
Time Cap: 11 Minutes

Wednesday – 1/18/23
“The Land Before Time“
Freedom (RX’d)
7:00 Max CalorieRow
-1:00 rest-
7:00 Max calorie assault Bike
-1:00 rest-
7:00 Max 10yd shuttle runs (1 length = 1)

Thursday – 1/19/23
“Cera“
Freedom (RX’d)
Teams of 2
120 GHD’s (Or 120 Stick Sit Ups)
12 Rope Climbs (Or 40 Strict Pull Ups)
240 Wall Balls (20/14)
(KG conv WB: 9/6)
Time Cap: 22 Minutes

Friday – 1/20/23
“CrossFit Games Open 11.2“
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Saturday – 1/21/23
“Star Fruit”
Teams of 2:
12 minute AMRAP:
16 synchro DB Snatches 50/35
14 synchro DB Squats
12 synchro Devil’s Press
E2MOM: 6 synchro Burpees
-Rest 4 Minutes-
12 minute AMRAP:
16 synchro Pull-ups
14 synchro DB Lunges
12 synchro TTB
E2MOM: 6 synchro Burpees
*Weight chosen should be unbroken reps*

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