Half way done with January.

Posted: January 14, 2018 by crossfittotactfit in Uncategorized

15 Jan

SSS – 5x Max Effort Ring Dips
Target range is 8-15 so add weight or bands as needed to hit that range

10 OH Plate Lunge (45/25)
20 G2OH (plate)

16 Jan

SSS – 3x 200m Sprints
rest 2 mins between runs
try to improve time each set

WOD – 10!

17 Jan

SSS – 4×7 FS @5-10# Heavier than 27 Dec

WOD – 2 rounds of Tabata Wall Sits
2 min rest between rounds

18 Jan

SSS – Jumping Day
In 10 minutes, using one ring, set a max verticle jump
(measure height to bottom of ring)

WOD – 300DU/600SU for time

19 Jan

SSS – 3-3-3-3-3 Hang Power Clean

WOD – 12 min EMOM
2 Clean Pulls @120% of 1RM

20 Jan

WOD – 17.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s