Thursday 210526
CrossFit W.O.D Strength: Romanian Deadlifts 4x6 5\5 KB 1ARM 1 legged around The World after each set Metcon: 08:00 Min AMRAP: 12/9 Cals Bike 10 Push Ups 15 Alt.DB Snatches #22.5/15kg Rest 02:00 Min 08:00 Min AMRAP: 15/12 Cals
Wednesday 200526
CrossFit W.O.D Strength: Tempo OverHead Squats 5x3 @32X1 Metcon: For Time: 30 Hang Power Snatch #43/30kg 800m Run 30 OverHead Squats CrossFit Strength Part 1: Tempo Strict Press 5x4 @1141 Part 2: E03:00MOMx4 Rounds: 8\8 1KB Single legged Romanian Deadlifts Into Max Reps Elevated Feet
Tuesday 190525
CrossFit W.O.D Strength: Weighted Pull Ups 5x5 Metcon: 24:00 Min AMRAP: 48 Double Unders 24 KB Swings #24/16kg 12 Pull Ups CrossFit Endurance 40:00 Min AMRAP: 60 Double Unders 30 Sit Ups 20 Push Ups 10 Pull Ups Every 04:00 Min, Including 00:00:
Monday 180526
CrossFit W.O.D Strength: 5 Supersets: 6\6 Bulgarian Split Squats 20-30 Sec Hanging L-Sit Hold Metcon: 5 R.F.T: 10 Box Jumps #60/50cm 15 2KB Front Rack Reverse Lunges #2x16/24kg 20 Sit-Ups CrossFit Endurance E04:00MOM, AMRAP x 6 Total Rounds, Alternating: 1.)12 2DB
Sunday 170526
CrossFit W.O.D Strength: Push Jerk 8x2 Metcon: E03:30MOMx4 Rounds: 6 STOH #60/43kg 9 Lateral Burpees Over The Bar 12\9 Cals Bike CrossFit Strength Part A: Sumo Deadlift 5-5-5-3-3-3 Part B: 3 Supersets: 5 Deficit Push Ups 5\5 Box Pistols Part C: 06:00 Min
Saturday 160526
CrossFit W.O.D Strength: Front Squats 5-5-3-3-2-2 Metcon: 02:30 Min On/01:00 Min Offx4 Rounds: 2 Rope Climbs 5 Sandbag Cleans #75/50kg Into: Max Cals Row\Bike
Friday 150526
CrossFit W.0.D Strength: 15:00 Min Build Up For The Following Complex: 1 Snatch Pull 1 Hang Snatch Above Knee 1 Hang Snatch Below Knee Metcon: 5 Rounds For Time: 200m Run 3 RMU 6 Hang Power Snatch #43/30kg CrossFit Weightlifting Part 1: Hang Muscle Snatch Drop
Thursday 140526
CrossFit W.O.D Strength: 4 SuperSets: 16 Alternating Renegade Rows 15m\Per Side 1Arm KB Farmer's 1 Arm KB OverHead Carry #2x24/16kg Metcon: For Time: 10 Toes to bars 20 Push-Ups 30 WallBall Shots #10/6kg 40 Alt. Lunges 50 Tuck-Ups 40 Alt. Lunges 30 WallBall
Wednesday 130526
CrossFit W.O.D Skill: 15:00 Min HandStand Walk Practice Metcon: For Time: 30 Cals Row 30 Hang Power Cleans #60/43kg 20 Cals Row 20 Front Squats 10 Cals Row 10 Thrusters CrossFit Strength Part A: Back Squats 5x5 Part B: 4 Supersets: 8-10\Per Arm Half Kneeling
Tuesday 120526
CrossFit W.O.D Strength: E02:30MOMx7 Sets: 1 Segment Clean Pull+1 Segment Clean *Build Up for load Metcon: On A 12:00 Min Clock, Reach as Far As Possible: 1-2-3.. HSPU 10-20-30.. Double Unders CrossFit Endurance For Time: 800m Run 50 KB Swings #16/12kg 800m Run 50
Monday 110526
CrossFit W.O.D Strength: Barbell Z-Press 8-8-6-6-4-4 Metcon: 2 Rounds For Time: 200m 2KB Farmer's Carry #2x24/16kg 25 Burpees 50 Air Squats CrossFit Endurance Part A: 5x600m Row at 85% Effort. 01:30 Min Rest B\W Sets Part B: 20 Rounds For Time: 5 Pull
Sunday 100526
CrossFit W.O.D Strength: Deadlift 6-6-4-4-2-2 Metcon: 15:00 Min AMRAP: 20 Alt. DB Snatch #1x22.5/15kg 20 Box Jump Overs #60/50cm CrossFit Strength Part A: Weighted Chin Ups 3-3-3-2-2-2 Part B: E04:00MOMx3 Sets: 8 Seated Good Mornings 15-20 Sec L-Sit Hold Part C: 02:00Min