WOD

8-10a: Open gym and/or make up any tests you missed this week.

Test Day 3CrossFit:A. Deadlift 1rmdetails: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# B. HSPU: reverse tabata, get at least 3 for 8 roundsHandstasnd pushups6 RX5 1 abmat4 Toes- on box3 knees on box2

CrossFit: If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

Test Day 2CrossFit:A. Pushpress testdetails: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# B. 2000m row time trialdetails: post total finish time as well as avg. 500m split

If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good.

Test day 1 will be Monday/TuesdayTest day 2 will be Wednesday/ThursdayTest day 3 will be Friday/Saturday Day 1CrossFit:A. Back squat 1rm 20 min E2MOM: L6: WU: E2MoMx 10 min 5-3-1-1-1, 35%-75%L6: Work: E2MOMx 10…80%, 85%, 90, 95, 101+%.L5: Male: (275)95 – 125 – 155 – 175 – 205 – 5% increases will get to 275L5:

Open Gym: 8am-10am

CrossFit Main: Row/Bike intervals:EMOM x 40 min (10 sets) *you can attack this a few different ways;

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: