Jan 21-28th

Monday

Record your best Back Squat 1 Rep Max lift.
(20m cap)

Every 1 min for 20 mins, alternating between:
5 Toes-to-bars
6 Overhead Squats, 95/65 lbs
5 Chest-to-bar Pull-ups
6 Overhead Squats, 95/65 lbs

For the Toes-to-bar & CTB Pullups we have the reps set to 5 but if this is too easy for you, add reps, pick a number that is challenging but that you can maintain for the entire 20 minutes. None of these sets should take you longer than :30, your main objective is to go unbroken.

Tuesday

Record your best Push Press 1 Rep Max lift.

For time:
50 Bar Facing Burpees
50 Thrusters, 95/65 lbs

As fast as possible, an apparently new standard in CrossFit is any burpee that you step back into or step up with will be considered scaled, a RXd burpee is considered two foot jump back and up... If you plan to do the Open this year and plan to do RXd, use today to practice that standard.

Wednesday

Record your best Overhead Squat 1 Rep Max lift.

4 rounds for time of:
Row, 500m
50 Double Unders
20 Alternating Pistols

Thursday

3 rounds, 1 min per station, of:
Barbell Rollout
Leg Raises - Arms above head holding bar
Windshield Wiper - Arms above head holding bar
Left Side Plank
Right Side Plank
Rest

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

4 rounds for time of:
15 Kettlebell Swings, 56/35 lbs
10 Box Jumps, 24/20 in

Friday

Record your best Snatch 1 Rep Max lift.

21-15-9 reps, for time of:
Shoulder-to-Overhead, 135/95 lbs
Chest-to-bar Pull-up

Saturday Partner WOD

3 rounds for time of:
50 Overhead Walking Lunges, 45/25 lbs
30 Burpees
15 Power Snatches, 95/65 lbs
30 Toes-to-bars
45 Kettlebell Snatches
30 Handstand Push-ups
15 Clean & Jerks, 135/95 lbs

Sunday

Hang Squat Clean 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

Complete as many rounds as possible in 10 mins of:
10 Toes-to-bars
10 Push-ups
10 Thrusters, 95/65 lbs
Run, 200 m