CrossFit WOD, January 2, 2023

CrossFit – Tue, Jan 2

Warm-Up
Warm-Up

1 ROUND

10 Up-Downs

10 Good Mornings

10 Tuck-Ups

:30 Dead Hang from Pull-Up Bar

Into…

1 ROUND

10 Up-Downs

10 Kang Squats

10 V-Ups

10 Scap Pull-Ups

Into…

1 ROUND

10 Up-Downs

10 Empty Bar Back Squats

10 Strict Knees to Chest

10 Kip Swings

Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Reps)

2-4-6 and so on…

Back Squats (135/95)

Toes to Bar

(Score is Total Reps)

KG BB: (60/42.5)

Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Reps)

2-4-6 and so on…

Back Squats (95/65)

Toes to Something

(Score is Total Reps)

KG BB: (42.5/30)

Post Workout Strength (All)
Back Squat (5×5*)

*Build to a Moderate+ weight and stay Moderate+ across all sets.

(Score is Weight)

Week 1 of 6

Strength | Progressive Overload Cycle