WODs (Jan 29 – Feb 3)
CrossFit Greenville • January 28, 2024
MONDAY
Every 2:00 x 3 rounds
5 Push Press
Final week for this Push Press progression. Add weight to Jan 15 and use assistance on the single leg RDL if needed.
“Kick, Push”
AMRAP 10
20 KB Swings (55/35)
20 Push-ups
TUESDAY
“Beep Test Regatta”
3 rounds
5:00 on // 5:00 off
500/400m row (2:00 cap)
Max rounds of Bergeron Beep Test
1 round of the Bergeron Beep Test is…
7 Thruster (75/55)
7 Pull-ups
7 Burpees
WEDNESDAY
EMOM 5
1 Power Clean (add to Jan 17)
“Get to the Choppa!”
For time (12 min cap)
50 Power Cleans 115/75 (Rx+135/95)
Every 2:00 (including 0:00), perform 8 shuttle runs.
THURSDAY
“Skills Pay the Bills”
EMOM 25 (score = bike cals)
MIN 1: 3 Wall Walks or 25’ HS Walk
MIN 2: 50 Double Under or 0:30
MIN 3: 10-15 Unbroken T2B or Rings
MIN 4: Max Bike Calories
MIN 5: Rest
FRIDAY
Every 3:00 x 3 rounds
6 Back Squat (add to Jan 19)
3 x 12 reps (same weight as Jan 19)
DB Bulgarian Split Squat (2 DB’s)
DB Single Arm Bench Row
Barbell Rollouts
SATURDAY
“Partner Christine”
Teams of 2
3 rounds (25 min cap)
500m row
12 deadlifts (185/125)
21 box jumps (24/20)
Alternate full rounds with a partner, with each partner completing three rounds. The score is the team’s total time.
SUNDAY OPEN GYM
“Sunday Funday”
For time
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups
DB Bench Press
AbMat Sit-ups (3x reps)
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