Monday, January 10

Squat Clean @ 80% of 1 rep max

8 - 6 - 4 (2 - 2 - 2 - 2 - 2)

*If you do not know your 1 rep max, warm up to a heavy weight you can complete 2 reps with.

WOD

“Wild Card”

3 Rounds for time

10 Power Snatch

15 Pullups

20 KB Swings

*PS @ 115/80 lbs, KB 53/35 lbs.

Tuesday, January 11

WOD

“Overtime”

30 min AMRAP

30 Wallballs

15 Burpee Box Jumps

30 Situps

30 Double Unders

Wednesday, January 12

Squat Snatch @ 80% of your 1 rep max

8 - 6 - 4 (2 - 2 - 2 - 2 - 2)

*If you do not know your 1 rep max, warm up to a heavy weight you can complete 2 reps with.

WOD

“Playoffs”

20 Min AMRAP

5 Clean & Jerk

10 Back Squat

5 pushups

*C&J/Squat @ 135/95

Thursday, January 13

WOD

”Losers go home”

4 Rounds for time

15 Front Rack Lunges

15 Burpees over the bar

*Barbell @ 115/80 lbs.

Friday, January 14

Bench Press

10 - 8 - 6 (5 - 5 - 5 - 5)

*Warm up to a heavy working weight. Increase weight as able between sets.

WOD

“Primetime”

5 - 10 - 15 - 20 - 15 - 10 - 5

Double Unders

Hang Power Snatch

HPS @ 95/65 lbs.

Saturday, January 15

“Donny” - A CrossFit hero WOD

21 - 15 - 9 - 9 - 15 - 21

Deadlifts

Burpees

*DL @ 225/155 lbs.