Monday 200120

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Saturday 200118

Complete as many rounds as possible in 30 minutes of:

500-m row

3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Friday 200117

Practice SLIPS for 20 minutes

Overhead squat 3-3-3-3-3 reps

Thursday 200116

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs

3 deadlifts

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Etc.

♀ 20-in. box, 155 lb.

♂ 24-in. box, 225 lb.

Tuesday 200114

100 ft. of legless rope ascent in AFSAP

L-sit for 2 minutes in AFSAP

AFSAP = As few sets as possible.

Count rope progress from where your hands begin to where your hands end on each climb.

Monday 200113

Complete as many rounds as possible in 15 minutes of:

10 squat cleans

10 strict handstand push-ups

♀ 105 lb.  ♂ 155 lb.

Sunday 200112

4 rounds, each for time, of:

Bike 1 mile

Rest as needed between efforts.

Use a stationary bike, air bike, or find a 1-mile course to repeat each round.

Friday 200110

Practice SLIPS for 20 minutes

Barbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps

Thursday 200109

Complete as many rounds as possible in 12 minutes of:

250-m row

20 GHD sit-ups

Wednesday 200108

3 rounds for time of:

800-m run

10 strict bar muscle-ups