So, we did a lot of work last week, now some focused skill

Posted: November 12, 2017 by crossfittotactfit in Uncategorized

Monday 13 November

SSS:  8×2 Strict Press (weight stays the same)

WOD:  TOTF Chipper
Run 200m
20 Wall Balls
15 Box Jumps
10 Thrusters (95/65)
15 KB Swing (1.5/1)
20 Burpees
200 Jump Rope Contacts

Tuesday

WOD:  Row 7K

Wednesday

SSS:  10 min to find a heavy 5-rep FS Then 4×7 @70% of that number

WOD:  7 Rounds:
200M Run
5 Pull Ups
10 Goblet Squats (53/35)

 

Thursday:

SSS:  Squat 2, 2, 2, 2, 2

WOD:  5 RFT

Run 200M

10 Squat @ 135/95

Friday

SSS:  1-1-1-1-1 Snatch

WOD:  20min EMOM
2 Snatch Pulls @107% of today’s 1-rep weight

Saturday

Fran:  21/15/9 Thruster @ 95/65, Pull up

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