150 BayFit

MLK MONDAY 1.16.23

7:30am, 10am, and 12pm classes only

Back Squats - 4 Sets of 8 - 16 minutes

Start at 65% build ot heavy

Teams of 2 - 15 minutes to complete

10 Rounds Relay Style (5 each)

12 Hang Power Cleans

12 Toes to Bar

After 10 rounds, max burpees over bar in remaining time

Rx: 115/75 lbs

Score 1: time to finish 10 rounds

Score 2: total burpees

TUESDAY 1.17.23

Push Press - 4 Sets of 8 - 12 minutes

Build to Heavy Unbroken Set by Feel

AMRAP 15

3 Wall Walks

6 Bar Muscleups or 12 Pull-Ups/Ring Rows

9 Sit Up Get Ups

Buyout

Tabata L Sit

WEDNESDAY 1.18.23

CrossFit Open 18.2 and 18.2A

12 Minutes to Complete

For Time

1-2-3-4-5-6-7-8-9-10 Reps of:

Double DB Front Squats (50/35 lbs)

Bar-Facing Burpees

In remaining time, 18.2 A

1 rep max Clean

Each class will have 2 heats with peer judging to get used to the Open format

THURSDAY 1.19.23

Functional Bodybuilding 7:30am and 6:30pm

Open Gym 5:30pm

Bench Press - 4 sets of 8 - 12 Minutes

Build to heavy by feel

EMOM 20

M1) 15 Reverse Grip Bench Press

M2) 10 Tempo Bentover DB Rows

M3) :40 Tempo Banded Tricep Pull Downs

M4) :40 Tempo Banded Lat Pull Downs

M5) :40 Temp Seated L Raises

FRIDAY 1.20.23

Deadlift - 4 sets of 5 - 12 Minutes

Build to Heavy

Teams of 2 Diane Follow the Leader Style

16 minutes to complete

21-15-9

Deadlift 225/155 lbs

Handstand Push-ups OR DB Push Press

In remaining time max calorie row / bike

Buyout

Tabata Hollow Hold

How does follow the leader work?

Athlete 1 does 21 deadlift

Athlete 2 does 21 deadlift

Athlete 1 does 21 handstand push-ups

Athlete 2 does 21 handstand push-ups