MONDAY Closed TUESDAY Strength: Deadlift 5 x 5 @ 80% *holding weight across Conditioning: E2MOM x 14 (7 rounds) 12 pullups 10 burpee bar touches 8 power cleans @ 60/40kg *scale as needed, score = maintenaned reps across WEDNESDAY SKILL: Goat EMOM x 7 JANUARY BENCHMARK ‘Crossfit Open WOD 17.5’ 10 rounds 9 thrusters 35 double unders THURSDAY Strength: A1: 5 bench press A2: 5 supinated pullup x 4 Conditioning: Row 40/35 cals AB 50/40 cals 60 pushups Row 40/35 cals AB 50/40 cals 60 Abmat situps FRIDAY Strength: Back squat 5 x 5 @ 80% *holding weight across Conditioning: 5 rounds each for time and total time on a 3 minute timer 6 squats cleans @ 70/45kg 6 STO Run 200m *scale load as needed
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