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Monday, 1/9/23 CrossFit Workout of the Day

Warm-up 2 rounds

10pass thrus

10kip swings

10air squat/OHS

10cossack squat

10jump squats


5 rounds, one every :90

1 Power snatch

4 Overhead squats


Back Squat

4x7

Build to a moderately heavy set

1x7 (-10% off of the 4th)


Conditioning

7 RFT

7 hang squat clean (135/95)

7 bar over burpees

7 toes to bar

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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

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