Muscle Confusion Week!
MONDAY 2.13.23
Bench Press 1RM - 15 minutes
Suggested Build
5@50% - 4@60% - 3@70% - 2@80%
Singles at 90% - 96% - 101%+
MetCon
For Time
21-15-9
Alt DB Snatch 50/35 lbs
Ring Dips OR Hand Release Push-ups
Burpees Over DB
14 minute Cap
Buyout: Tabata L Sit
TUESDAY 2.14.23
Skill: Handstand Walk OR Kickup to Wall
Teams of 2 - 20 min AMRAP Relay
25' Handstand Walk or 4 Wall Walks
15 Toes to Bar
One Athlete Rows/Bikes while the other does 1 round. Switch. Repeat.
Score 1: Total Rounds as Team
Score 2: Total Calories
WEDNESDAY 2.15.23
Back Squat 2RM - 18 Minutes
Suggested Build
50-60-70-80- 85-90-95%+
MetCon
Dumbbell Chest to Bar Fran
21-15-9
Thrusters 50/35 lbs
Pull-ups
THURSDAY 2.16.23
Functional Bodybuilding 7:30am and 6:30pm
Open Gym 5:30pm
Strength - Turkish Get Up - 12 min
Build to Heavy by Feel
EMOM 20
M1) 16-20 KB Hammer Curls
M2) 16 Goblet Curtsy Lunges
M3) 15-25 Hand Release Push-ups
M4) 10 KB Windmills (5/Side)
M5) :40 L Raise over KB
FRIDAY 2.17.23
TBD Based on CrossFit Open 23.1
Tentatively
Push Press 1RM - 14 Minutes
5@50% - 4@60% - 3@70%
2@80% - 1@90-96-101%
MetCon
Cardio Party EMOM 20
M1) Row 18/15 Calories
M2) 12 Burpees to Plate
M3) Bike 12/9 Calories
M4) Zombie Sit-ups or Rest
SATURDAY 2.18.23
CrossFit Open 23.1
Heats at 10&11am