CrossFit – Fri, Jan 5
Warm-Up
Warm-Up
TABATA STYLE
2 ROUNDS (:20 ON / :10 OFF)
Bike
Up-Downs
Shoulder Taps
Alt. Single DB Deadlift
Into…
2 ROUNDS
:30 Bike
3 Push-Ups
3 Burpees
6 Alt. Hang DB Cleans
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
15/12 Cal Bike
12 Push-Ups
8 DB Alt. Devils Clean (50/35)
(Score is Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
12/10 Cal Bike
8 Push-Ups
8 DB Alt. Devils Clean (35/20)
(Score is Rounds + Reps)
KG DB: (15/10)
Post Workout Strength (All)
Deadlift (5×5)
*Build to a Moderate+ weight and stay Moderate+ across all sets.
(Score is Weight)
Week 1 of 6
Strength | Progressive Overload Cycle