January 21, 2022

Saturday, 1/22

Warm Up 3 Rounds 6 Squat to Bootstrappers 12 Jumping jacks 6 Alt T Push Ups 12 Mountain Climbers Prep (6 Minutes) 2x:30 Row+:15 HS Hold+5 Push Ups+:15 Jump Rope 2x:30 Row+3-5 HSPU +:15 Jump Rope Met Con Every 9 minutes, complete a round for time, rest remainder Row 27 Cals 12-9-6 HSPU 30-30-30 Double Unders Row 21 Cals 9-7-5 HSPU 30-30-30 Double Unders Row 15 Cals 7-5-3 HSPU 30-30-30 Double Unders Row 9 Cals 5-3-1 HSPU 30-30-30 Double Unders Score by total work time
January 20, 2022

Friday, 1/20

Warm Up 3 Rounds 6 Rev Hand Spider Lunges 12 Samson Lunges 6 Hanging Scap Retractions 12 Jump Squats Prep (10 Minutes) 1×5 High Hang High Pull+5 High Hang Power Cleans 1×5 Hang High Pull+5 Hang Power Cleans 2×5 Power Cleans+5 Kip Swings+5 Wall Ball 1×5 Power Cleans+5 Knees to Chest+5 Wall Ball 1×5 Power Cleans+5 Toes to Bar+5 Wall Ball CrossFit Open 11.5 AMRAP 20 Minutes 5 Power Cleans (145/100) 10 Toes to Bar 15 Wall Ball Mobility 1 Min OH Band Stretch/side 1 min Single Leg flexion/side 1 Min Bretzel Stretch/side
January 19, 2022

Thursday, 1/20

Warm Up 3 Rounds 6 Alt T Push Ups 6 Spider Lunges 6 Prone Plate Retract and Press 6 Pause Hip Bridges Strength Bench Press (25 Minutes) Prep:     1×10 w/bar, 3×5 working up Work:    10-8-6-4-2 working up* *follow each work set with 25 band pull aparts *add no more than 10% each set (ex. 10@185, 8@205, 6@225, 4@245, 2@270) Met Con For time (15 Min Cap) 20-18-16-14-12-10-8-6-4-2 Push Ups 20-18-16-14-12-10-8-6-4-2 DB Hang Clean and Jerk (50/35)