Fight Gone Bad!

Fight Gone Bad!

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box

Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

Friday 190125

Clean and jerk 1-1-1-1-1-1-1 reps

Wednesday 190123

3 rounds of:

7 dumbbell bench presses

5 strict L pull-ups

Then,

Row 1,000 m for time

Tuesday 190122

3 rounds for time of:

1 minute of L-sit hold from the ground

2 minutes holding a handstand

500-m row

Monday 190121

7-6-5-4-3-2-1 reps for time of:

Strict muscle-ups

Single-leg squats, right leg

Single-leg squats, left leg

Saturday 190119

On a 50-minute clock, with no rest between:

15 minutes of handstand practice

10 minutes of L-sit practice

5 minutes of double-unders

20 minutes of stretching

Friday 190118

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Thursday 190117

Strict and for time:

10 pull-ups

20 push-ups

30 squats

Row 2,000 m

15 pull-ups

30 push-ups

45 squats

Row 1,000 m

20 pull-ups

40 push-ups

60 squats

Row 500 m

Tuesday 190115

Complete as many rounds as possible in 20 minutes of:

15 strict pull-ups

30 push-ups

45 squats

Monday 190114

5 rounds for time of:

1 minute of L-sit holds

15 controlled, no-momentum back extensions