Friday 1/15/20

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

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

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

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

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