Monday January 16, 2023

16
Jan

Monday January 16, 2023

CrossFit

A1. Back Squat warmup- empty bar kang squat x 10. then build to working weights
A. Back Squat
0-2min: 3 BS 35%
2-4min: 3 BS 45%
4-6min: 3 BS 55%
6-9 min: 5 BS 65%
9-12 min: 5 BS 75%
12-15 min: AMRAP BS 85% *goal is 5+ if possible.

Longevity

Main

A. medball clean skill work
B. medball cleans-increasing weight each set
E2min x 12 min (6 sets)
Begin with the same weight for 2-3 rounds and increase load as mechanics allow
0-2: 5 medball cleans
2-4: 5 medball cleans
4-6: 5 medball cleans (increase weight)
6-8: 5 medball cleans
8-10: 5 medball cleans (increase weight)
10-12: 5 meball cleans

QuickFit/At home WOD

Main

A. medball clean skill work
B. medball cleans-increasing weight each set
E2min x 12 min (6 sets)
Begin with the same weight for 2-3 rounds and increase load as mechanics allow
0-2: 5 medball cleans
2-4: 5 medball cleans
4-6: 5 medball cleans (increase weight)
6-8: 5 medball cleans
8-10: 5 medball cleans (increase weight)
10-12: 5 meball cleans