WOD

CrossFit: Main Burpee on 18.1 (last performed Jan. 30)AMRAP 20 min: individual8 toes-bar10 alt. DB hang clean and jerk14 DB facing burpees Rx: TTB, DB50/35#, 14 burpeeSc: hanging knee raise, DB35/20#, 12 burpee

CrossFit Main strength E3 min x 15 (5 sets) 0: 5x bench press @50-55% + 10 pushups5x each side DB bent over row (10 total)3: 5x Bench @ 55-60% + 10 pushups5x each side BOR6: 5x Bench @ 60-65% + 10 pushups5x each side BOR9: 5x Bench @ 65-70% + 10 pushups5x each side BOR12:

AMRAP 20 min: Teams of 2, share work anyhow with 1 person working at a time;5 strict pull ups (any grip variation) *scale appropriately with bands as needed.10 box jump overs15 Alt. arm DB snatch*suggestion would be to switch each movement, so P1 pullup, P2 box jump, P1 DB snatch… etc.. but athletes may choose

CrossFit – Bring a Friend Week! Try classes Free! Main: Teams of 2 AMRAP 20 min: I go, you go style, so partner 1 is working while p2 is active resting and vice versa… P1. 5 sandbag squats, directly into 100′ bear hug carry 50′ down length of room between bikes and back. P2. while

Rest/Recovery

8-10am: MURPH 2024!

CrossFit: Main- (if someone cannot make it Saturday for Murph, today is a makeup day to complete Murph!) Alt. Tabata :20x:10×8 (8 min) Toes-barbox jump/step Lvl6: TTB, 24/20” jumpLvl5: TTH, 20/20” jump or stepLvl4: TTC, any” jump or stepLvl3: TTH,Lvl2: HKR,Lvl2: Any

CrossFit Main ‘DT’5 rounds for time:12 deadlifts9 hang power clean6 shoulder-overhead Lvl6: 155/105 ~60-70% of 1rm PPLvl5: 135/95Lvl4: 115/80Lvl3: 95/65Lvl2: 75/55Lvl1: 65/45

CrossFit: Main strength E3MOM x 15 minodd min: pushpresseven min: DB bent over rows* levels found below0: 5x pushpress @35%5x each side DB bent over row3: 5x PP @ 45%5x each side DB bent over row6: 5x PP @ 55%5x each side DB bent over row9: 5x PP @ 65%5x each side DB bent over

CrossFit Main Run max distance in 40 min*goal is steady state pace so that your speed out can be matched to your speed back to the gym.**scale to bike for 40 min if you cannot run, with a goal of the same pace the first 20 min, as the 2nd 20 min. options:Lvl6/5: (20 min