January 19

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 Warm-up

Tabata 2x20:10
Butt Kicks
HRPU
Air Squats
Mountain climbers

Empty Barbell
5 Deadlifts (2 sec pause at mid shin)
5 Front Squats (2 Sec Pause at bottom)
5 Shoulder Press
5 Good Mornings
5 Snatch Press + OH Squat
5 Snatch Balance

Weightlifting

Snatch Balance (8x1)

EMOM8
Min 1&2- 70%
Min 3&4- 75%
Min 5&6- 80%
Min 7&8- 85%

Weightlifting

Front Squat

3@82%
1@87%
3@82%
1@90%
3@82%
1@93%

Metcon

CrossFit 18.0 (Time)

21-15-9
DB Snatches

(50#/35#)
Burpees Over DB**New Movement Standards*
DB Snatch- athlete may not switch hands until the DB is below eye level.  DB may not be switched in the air

Burpee- You must jump out and in .  No stepping in or out is allowed. Athlete must have DB parallel to their feet before jumping over

Metcon

Metcon (AMRAP - Reps)

EMOM9
1- 10 Deadlifts (225/155)
2- 20 Box Jump Overs (24/20)
3- Rest

January 18

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 Warm-up

50m jog
50m high knees
50m butt kicks
@ 150 jog back

10m bear crawl
10m reverse bear crawl
10m inch worm (stretch calves)
10m samson stretch

Metcon

1-Mile Run (Time)

Max Effort 1-Mile RunMax Effort
Rest 7 Minutes Before WOD

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP17
30 Burpees
20 Push Press (75/45)
20 Burpees
10 Push Press (85/55)
10 Burpees
5 Push Press (95/65)One Bar
Changing weights is part of your time...enjoy the rest :)

January 16

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 Warm-up

Run 200m
10 Pausing Ring Rows (1 Second at Chest)
5 RKB
5 KB Swings
10 Goblet Squats w Stretch

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP5
10/7 Calorie Row
5 Ring Muscle Ups
(Sub 2 Pull Ups + 2 Dips per MU)

Rest 4 Minutes Between Each Metcon

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP5
30 DU's
10 Burpees

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP5
10 KB Swings (70/53)
100m Run

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP5
10 HSPU
10 Goblet Squats (70/53)