Week of January 7 – January 13

Monday

Olympic Lifting
Hang Power Clean
In 12min, build to a heavy double.

“DT”
5 Rounds For Time: (15min cutoff)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
RX= 155/105

C.E. – Finisher
30 Bar Facing Burpees For Time

Tuesday

Skill Work
Handstand Push-Ups
A) Spend 10min working with two progression drills for HSPUs.
B) E2:00 x 10:00, Max Reps HSPUs in 1:00 + Rest 1:00
*Choose either A or B*

“Fuller Circle”
For Time: (30min cutoff)
50/35 Calorie Assault Bike or 50 Front Rack Lunges (75/55)
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike or 50 Front Rack Lunges (75/55)

C.E. – Midline
3 Rounds For Quality
20 GHD Sit-Ups
0:40 L-Sit Hold

Wednesday

Strength
Front Squat
E1:30 x 7 sets
1 Pausing Front Squat (3s in bottom) + 1 Front Squat
*Build each set*

“Satan’s Whiskers”
3 Rounds For Time: (15min cutoff)
10 Chest-to-Bar Pull-Ups
10 Front Squats
10 Bar Facing Burpees
RX= 165/110, RX+= 185/125

C.E. – Skill
Muscle-Ups
A) Spend 10min working on two progression drills for MUs
B) Movement prep adequately, then perform one set of Max Reps Ring MUs.
*Choose either A or B*

Thursday

Olympic Lifting
Hang Power Snatch
In 12min, build to a heavy double.

“Layaway”
AMRAP 15
30 Abmat Sit-Ups
200m Run
10 Alternating DB Snatches or 10 Power Snatches
RX= 50/35 DB or 95/65, RX+= Double 35/24 KBs simultaneously or 115/80

C.E. – Recovery
Spend 10-15min Foam Rolling and Stretching

Friday

“Fight Gone Bad”
3 Rounds For Max Reps
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

C.E. – Midline
3 Rounds For Quality
20 Hip Extensions
0:40 L-Sit Hang

Saturday

CrossFit Madison’s Grand Opening!
Doors open at 9am, workout at 945am. Tell all of your friends, family, co-workers, and anybody else you can think of! Anyone and Everyone is welcome!

Sunday

“Drop Anchor”
AMRAP 10: Row/Bike for Meters
On the 0:00 – 1 Kettlebell Swing
On the 1:00 – 2 Kettlebell Swings
On the 2:00 – 3 Kettlebell Swings
On the 3:00 – 4 Kettlebell Swings
On the 4:00 – 5 Kettlebell Swings
On the 5:00 – 6 Kettlebell Swings
On the 6:00 – 7 Kettlebell Swings
On the 7:00 – 8 Kettlebell Swings
On the 8:00 – 9 Kettlebell Swings
On the 9:00 – 10 Kettlebell Swings
RX Kettlebell: 53/35