Last week in November.

Posted: November 26, 2017 by crossfittotactfit in Uncategorized

It’s the last week of November.  Next week Starts the countdown to Christmas!!!

Monday 27 November

SSS:  5x max rep strict pull up (if over 13 add weight)

WOD:  21 Min AMRAP

5 Ring row, 10 Push up 30 Double unders

Tuesday

WOD – Run 5K  (7 laps around the track)

Wednesday

SSS: 4×7 Deadlift @ 5-10# heavier than 8 Nov

WOD:  For Time:
100 Iron Mikes (40 ea leg)
100 Abmat Situps
100 Yrd Bear Crawl
100 KB RDL (1.5/1 each hand)

Thursday

SSS:  Turkish get up, 10 total

WOD:  10 Min AMRAP
15 C&J (115/75)
5 Box Jumps (30/27)

Friday 1 December

SSS: 3×10 OHS

WOD: 30-20-10 KB Snatch (2.0/1.5 Alternate arms), Burpees

 

Saturday 2 December

Alexander

5 Rounds for time

31 Back Squat (135/95)

12 Power cleans (185/130)

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