CrossFit WOD, January 5, 2023

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