Monday 1st - Saturday 6th JAN

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