7
Jan
Monday, January 8, 2024
| Weekly Overview | Events/Classes | |
| Monday | Handstand Push-Up and Rope Climb Development | |
| Tuesday | “Coach Anastasia” CFR7 Benchmark WOD | |
| Wednesday | Snatch, CrossFit Open 22.1 Re-Test | 5:45pm Core Flex |
| Thursday | Front Squat | |
| Friday | Split Jerk | |
| Saturday | Squad WOD | |
| Sunday | Conditioning Intervals |
Strength
Every 1:30, 5 Rounds
1) 6-8 Handstand Push-Ups (FX: 3-4 OR Pike/Abmat) (RX+: Deficit)
2) 1-2 50/50 Legless Rope Climbs (FX: Rope Climbs OR Development) (RX+: Legless)
Conditioning
EMOM 16
1) Ascending Calorie Ski
2) Ascending Calorie Bike
3) Rest
4) Rest
*AMRAP last round
*Score is total AMRAP Calories in the last round
*FX: (12/9) (14/11) (16/12)
*RX: (14/11) (16/12) (18/14)
*RX+: (16/12) (18/14) (20/15)