Saturday 141126
CrossFit W.O.D Strength: 4 Supersets of : 10 Bulgarian Split Squats (Total) 10\10 1KB Side Crunches Metcon: 5 R.F.T: 200m Run 8 Overhead Squats #50/35kg
Friday 131126
CrossFit W.O.D Strength: 15:00 Min Build Up For A 2RM Thruster (From Floor). Metcon: In Teams Of 2, For Time: 100 Cals Row 60 Cals Bike When Partner A Works, Partner B Performs An AMRAP Of: 15 Air Squas 10 Hand Release Push Ups CrossFit Weightlifting Part
Thursday 121126
CrossFit W.O.D Strength: Weighted Chin Ups 5x3 Metcon: 02:00 Min On\01:00 Min Off x 4 Rounds: 12 Pull Ups 8 Deadlifts #100/70kg Into AMRAP: Cals Bike CrossFit Endurance 40:00 Min EMOM: 1.) Alt. Lunges 2.) Plate GTOH #15/10kg 3.) Ring Rows 4.
Wednesday 111126
CrossFit W.O.D Strength: 4 SuperSets: 8 Front Rack Reverse Lunges (Total) 00:30 Sec 2 Plates Pinch Hold Metcon: 18:00 Min AMRAP: 400m Run 15 2DB Box Step Overs #2x22.5/15kg 9 2DB Hang Power Cleans CrossFit Strength Part A: Push Press 5x5 Part B: 3
Tuesday 101126
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Squat Snatch Metcon: "Annie" For Time: 50-40-30-20-10 Double Unders Sit-Ups CrossFit Endurance 5 Rounds For Time: 30/24 Cals Row 20 2DB STOH #2x15/10kg 20 Burpee Box Jump Overs 20m 2DB Walking Lunges (Farmer's Grip)
Monday 091126
CrossFit W.O.D Strength: Push Press 6x3 Metcon: For Time: 75 Jump Squats 60/48 Cals Row 50 KB Swings #24/16kg CrossFit Endurance 8 Rounds For Time: 400m Run 20 WallBall Shots #10/6kg 30 Sit-Ups 40 Double Unders
Sunday 081126
CrossFit W.O.D Strength: Sumo Deadlit 5-5-3-3-2-2 Metcon: 12:00 Min AMRAP (Reach As Far As Possible): 2-4-6-8-10.. Alt. DB Snatch #1x22.5/15kg Lateral Burpees Over The DB CrossFit Strength Part A: Paused Front Squats 6x2 *2 Sec Pause At The bottom of each rep Part B: E03:
Saturday 071126
CrossFit W.O.D Strength: 4 Supersets: 8\8 Half Kneeling Strict Press + 00:30 Sec Side Plank\Side Metcon: For Time: 30/24 Cals Echo Bike 30 Wallball Shots #10/6kg 20/16 Cals Echo Bike 20 WallBall Shots 10/8 Cals Echo Bike 10 WallBall Shots
Friday 061126
CrossFit W.O.D Strength: Good Morning 8-8-6-6-6 Metcon: 7 R.F.T: 7 Front Squats #60/43kg 7 C2b Pull Ups CrossFit Weightlifting Part 1: Sott Press Drop Snatch 5 x 2+1 30-40% 3 x 0+1 50-55% Part 2: From Blocks (below the knee) Snatch pull Squat
Thursday 051126
CrossFit W.O.D Strength: On A 15:00 Min Running Clock, Build Up For A 2RM Split Jerk (From Rack) Metcon: 15:00 Min EMOM (For Max Reps): 1.) Cals Row 2.) Air Squats 3.) Sit-Ups CrossFit Endurance For Time: 800m Run 50 Box Jumps #60/50cm 800m Run
Wednesday 041126
CrossFit W.O.D Skill: 20:00 Min Handstand Practice Metcon: For Time: 10-15-25-15-10 Push Ups Russian KB Swings #32/24kg Toes To Bars CrossFit Strength Part A: Tempo Romanian Deadlift 4x6 @31X1 Part B: E03:00MOMx3 Supersets: 3 Weighted Ring Dips 15m\Side 1KB OverHead Carry Part C: 2
Tuesday 031126
CrossFit W.O.D Strength: Front Squats 5x5 Metcon: 4 R.F.T: 400m Run 8 Hang Squat Cleans #60/43kg CrossFit Endurance 36:00 Min EMOM (For Max Reps): 1.) Double Unders 2.) Cals Row 3.) Air Squats 4.) K2E 5.) Hand Release Push Ups 6.) KB Swings #16/