CFS Workouts January 4th to January 9th

Monday’s Workout

Part 1

7 Sets Build to Heavy

Snatch Deadlift + Hang Power Snatch + 2 TnG Power Snatch

Part 2

CrossFit Open 14.1

AMRAP 10

30 Double Unders

10 Power Snatches

Tuesday’s Workout

Part 1

20 Minutes to Find

10 Rep Max Back Squat

Part 2

Take 41.25% and Perform 10 Front Rack Step Ups R/L

Wednesday’s Workout

“Barbara”

5 Rounds For Time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Rest 3 Minutes

Thursday’s Workout

Part 1

Deadlifts

5 at 65%-5 at 75%-5+ at 85%

Part 2

3 Rounds For Time

400m Run

15 Kettlebell Swings

Friday’s Workout

Part 1

5-5-5-5-5

Shoulder Press

-After Each set 50m Farmers Carry

Part 2

5 Rounds

20s Bike Sprint

2:40 Rest

Saturday’s Workout

4 Rounds For Time

27 Calorie Row

15 DB Squats

3 Rope Climbs