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Week of 02/01/21

Snowpocalypse 2021

We are offer to an interesting week here! We apologize about the class cancellations, but your safety in and out of the gym is always our #1 priority. Hopefully we will get back on track tomorrow with our regular schedule as of 3:30pm. We are going to call an audible on this week’s programming, switch to a deload-style week, and pick up the strength cycle next week.

NO CLASS

SKILL
8min EMOM clean complex

WOD
Every 2.5 minutes for 20 minutes…
3 hang power cleans (increase weight each round)
6 push-ups
9 box jump overs (24/20)

SKILL
10-9-8-7-6 strict pull-ups (3 of 6)

WOD
30/24 calorie row
100 double unders
1 minute rest
30-20-10
thrusters (50% of 1RM)
ring rows
1 minute rest
80 double unders
25/20 calorie row

SKILL
2RNFT – core work
20 leg raises laying on back or hanging from rig
20 flutter kicks
20 second plank hold
20 heel touches
20 opposite elbow to opposite knees
20 bicycles
20 supermans

WOD
For completion, not time:
1-2-3-4-5 deadlifts (85% of 1RM)
2-4-6-8-10 bar muscle-ups
… or 5-10-15-20-25 any pull-up variation

SKILL
2 minute max effort double unders x2

WOD
10 C2B pull-ups
20 push-ups
30 russian swings (70/53)
40 walking lunges (2-for-1)
50 double unders
40 air squats
30 sit-ups
20 mb cleans (20/14)
10 ring dips
… complete 5 rope climbs where you choose

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info@crossfit13stars.com
(860) 944-0096
173 Washington Street, Morristown, NJ 07960

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