Saturday 1/16/20
WOD:
6 Minute AMRAP
3, 6, 9, etc….
Calorie row
Lateral burpees over rower
-Rest 3:00, THEN:
Repeat total reps straight through FOR TIME
Friday 1/15/20
WOD:
CrossFit Open Workout 12.3
18 Minute AMRAP
15 Box jumps (24″/20″)
12 Push press (115#/75#)
9 Toes-to-bar
*Power Hour:*
“Rich”
FOR TIME
13 Squat snatch (155#/105#)
Then, 10 rounds of:
10 Pull-ups
100m Sprint
Then, 13 Squat cleans (155#/105#)
Mission Fit:
For Time
10-1
Bike Calories
Wall Balls
Thursday 1/14/20
WOD:
Every 2:00 for 12:00 (6 sets)
Back squat
4-4-4-4-4-4
THEN:
10 Minute alternating EMOM
Odd minutes: 8 Barbell front rack reverse step lunges (4 per leg) (AHAP)
Even minutes: 14/12 calorie row
*Every 2:00, add 2 calories to row*
Mission Fit:
4 Rounds For Time
250m Row
10 Double DB Hang Clean & Jerks
Wednesday 1/13/20
WOD:
3 Rounds, each for time
60 Double unders
30 Russian kettlebell swings (70#/53#)
15 Chest-to-bar pull-ups/10 Bar muscle-ups
30/21 Calorie echo bike
60 Double unders
*Rest 3:00 between rounds*
Mission Fit:
5 Rounds For Time
10 Double KB Deadlifts
10 x 10m Farmers Carry
5 Box Jumps
Tuesday 1/12/20
WOD:
CrossFit Open Workout 12.1
7 Minute AMRAP
Max rep burpees
Accessory work
3 Rounds of:
20 Weighted sit-ups
15 Russian twists (per side)
1:00 Front leaning rest (FLR)
*Rest as needed between rounds*
Mission Fit:
12 Min. AMRAP
100m Run
10 KB Swings
5 Toes-to-Bar
Monday 1/11/20
WOD:
FOR TIME
110 Wall balls (20#/14#)
*Every 2:00 starting at 0:00, perform a 200m run + 7 deadlifts (185#/135#)*
Mission Fit:
4 Rounds
3 Min. AMRAP
20 Double Unders
10 Sit-ups
5 Burpees
*Rest 1 Min. Between Rounds*
Start where you left off
