Friday 02/03/2023

WOD
CrossFit Open WOD 14.4
14:00 Amrap
60 Calorie Row
50 Toes-to-bars
40 Wall Balls 20#/14# 10’/9'
30 Power Cleans 135#/95#
20 Muscle Ups

Skills and Drills
Week 2: Handstand Hold
Advance:
5 Sets
1-minute Handstand Hold (wall)
1-minute Rest

Intermediate:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest

Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest
* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.

Thursday 02/02/2023

Strength
Power Snatch 10x5
Every Minute (10:00)
5 Power Snatch
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

WOD
“Look What You Made Me Do”
4 sets For Reps:
1:00 Max Push Press 45#/35#
1:00 Max Abmat Sit Ups
1:00 Max Walking Lunge Steps
1:00 Rest

Wednesday 02/01/2023

Strength
Bench Press
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
“Shake It Off”
For Time:
75 Burpee Box Jump Overs 24”/20”
Every 2 minutes (including 0:00), perform 5 Front Squats 135#/95#

Tuesday 01/31/2023

Strength
Back Squat
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
“I Knew You Were Trouble”
For Time:
50/40 Calorie Assualt Bike
50 Pull-ups
50/40 Calorie Assault Bike