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CrossFit WOD-Monday, 1/23/23

Warm-up 2 rounds

10pass thrus/kip swings

10air squat/OHS

10cossack squat

10jump squats/broad Jumps5


E2MOM10

2+4

Power clean + front squat

Build to an RPE of 8


Back Squat

5x7

Start at 70% and build to RPE 80%ish


Conditioning

7 rounds AMRAP

:30 alternating DB snatch 50/35

:30 rest

:30 Toes-to-bar

:30 rest

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New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

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