January 27 – February 1, 2020


Monday: WOD:
Mini WOD:
double unders, air squats, DB Shoulder Press and Situps
then : 1 Rep Max of your lift(s)
or CF Total

Tuesday: WOD: 8 min PushPress /decending from 8 reps
then, “Tina”
WB; MBC; PUSHUPS,SDLHP
Tabata; 8 cycles
record total reps

Wednesday: WOD:
EMOM: 3 CLEAN & JERKS/2BURPEES/1 CTB (10MIN)
then, WOD:
20 Double Unders
10 KTE
10 AMRAP

Thursday: WOD: “Skar”
8 Hang Cleans (115/75)
1 Strict Pullup
8 Ring Dips
8 – 10m Shuttle Runs
5R4T

Friday: WOD:
800 M Run
30 WB/30 Burpess/30 KBS
15 WB/15 Burpees/15 KBS
800 M Run

Saturday: WOD: “300 Workout”
25 Pullups; 50 reps of each: DL, Pushups,Box Jumps,
Floor Wipers, Clean and Press; 25 Pullups
for time…

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
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