WODs for the week 1-3-22 to 1-8-22
And so we begin a new year. My hope is that this one is better than the last. I don’t think I’m setting the bar too high. We have some new friends and some returning old friends to work out with. No matter what this year turns out to be like, let’s work toward progress! On the first gym day back there will be a test. CrossFit Total is a good check to see our improvement, or a good test to see where we are and where we can go from here.
MONDAY 1-3-22 "CrossFit Total"* Back Squat 1 rep max Shoulder Press 1 rep max Deadlift 1 rep max * Warm up each lift, then make 3 attempts to find a 1RM Find your max of each of these lifts in this order. Back Squats have to be returned to the rack. Deadlifts have to be placed on the floor. TUESDAY 1-4-22 Strength WOD: Power Clean (5x3) then: 4 Rounds for time: 400 meter Run 10 Good Mornings (empty Bar) 20 Deadlift (light-moderate) WEDNESDAY 1-5-22 3 attempts at max reps of: Toes-2-Bar Ring Dips Broad Jump - for distance THURSDAY 1-6-22 Strength WOD: Shoulder Press (3x5) then: 13.1 Modified For time: 20 Burpees 15 Snatch (weight 1) 15 Burpees 15 Snatch (weight 2) 10 Burpees 15 Snatch (weight 3) 5 Burpees 15 Snatch (weight 4) FRIDAY 1-7-22 20.2 AMRAP in 20:00 4 DB Thrusters 6 Toes-2-Bar 24 Double Unders SATURDAY 1-8-22 Open Gym at 8am and 9am