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CFGV WOD

Friday

Deadlift

3-3-3-3-3

  • New Set Every 2:00
  • 75% Across
  • No Touch and Go

Metcon:

For Time:

10-8-6-4-2

Dual Dumbbell Devils Press (50/35’s)

* After Each Set 30 Ab Mat Sit-Ups + 80’ Walking Lunge

 

Open Prep Extra Credit:

Choose One

February 2, 2023

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Thursday

Turkish Get-Up

10 x 2 (1 Right/1 Left)

  • New Set Every Minute On The Minute
  • As Heavy as Possible Across

 

Metcon:

For Time:

50/35 Calorie Bike

Rest 3:00

40/28 Calorie Bike

Rest 2:00

30/21 Calorie Bike

Rest 1:00

20/14

February 1, 2023

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Wednesday

Metcon:

25 Minutes:

Every Minute On The Minute 

#1 15 Wallballs 20/14-10/9’ Line

#2 20 Ab Mat-Sit-Ups

#3 15 Burpees

#4 20 Ball Slams 30/20

#5 15/12 Calorie Row

 

Open Prep Extra Credit:

“Dumbbell Skills”

Every Minute on The

January 31, 2023

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Tuesday

Metcon:

On the Minute x 6 – 1 Power Snatch @ approx 90%

 

Rest 4:00

 

On the Minute x 6 – 1 Power Clean @ approx 90%

 

Rest 4:00

 

Option #1

For Time:

30 Muscle-Ups (Ring

January 30, 2023

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Monday

Metcon:

@ 0:00

5 Rounds For Time:

30 Double Unders 

15/12 Hand Release Push-Ups

 

@10:00

5 Rounds For Total Reps:

1 Minute Back Rack Reverse Lunges (95/65)

1 Minute Rest

 

@20:00

5 Rounds For Time:

30 Double Unders 

January 29, 2023

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Sunday

For Time:

60/45 Calorie Bike

40’ Sandbag Carry (100/60)

20 Alternating Dumbbell Snatch (50/35)

40’ Sandbag Carry (100/60)

60 Ab-Mat Sit-Ups

40/30 Calorie Bike

40’ Sandbag Carry (100/60)

15 Alternating Dumbbell Snatch (50/35)

40’ Sandbag Carry (100/60)

40 Ab-Mat Sit-Ups

January 29, 2023

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Saturday

 

“CrossFit Games Open Event 12.1” 

7 Minutes of Burpees to a Target 6″ Above Standing Reach

 

  • Rest  8 minutes, and when the clock hits 15:00,

 

Max Effort Row:

As Many Meters as Possible in 7 Minutes: Rowing

  • Score

January 27, 2023

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Friday

Metcon:

5 Rounds Every 4:00:

15 Box Jump Overs 24/20”

12 Toe To Bar

“X” Amount of Overhead Squats

Round #1- 10 Reps

Round #2- 8 Reps

Round #3- 6 Reps

Round #4- 4 Reps

Round #5- 2 Reps

January 27, 2023

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Thursday

Metcon:

As Many Rounds and Reps as Possible In 12:00:

12/9 Bike Calories

50’ Farmers Carry (53/35’s)

50’ Bear Hug Sandbag Carry (100/60)

12/9 Bike Calories

4 50’ Shuttle Runs (25’ Down and Back 4x)

 

  • Rest 4:00

 

As Many Rounds

January 25, 2023

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