Welcome to 2018

Posted: December 31, 2017 by TOTF in Uncategorized

So, how many of you put 2017 to bed with a BLAST? Well now it’s time to get back in the gym and get moving. This month we are going to focus a bit more on speed to help get prepared for the 2018 CrossFit Open. I am pretty excited about it. Are you?

1 Jan – Gym closed.
2 Jan
SSS – 12 Min EMOM 100M row
WOD – Death by KB Goblet Squat (1.0/.5) 30 min cap
3 Jan
SSS – 4×7 Back Squat – 5-10# heavier than 13 Dec
WOD – 20 Muscle ups for time
4 Jan
SSS – Hang Full Snatch technique work (start below knee)
WOD 15-12-9-6-3
KB Swing (2/1.5)
Box Jump (24/20)
5 Jan
SSS – 1-1-1-1-1 Snatch
WOD – Partner WOD 10!
Tire flips, Hang Power Snatch (95/65)

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