Friday 120626
CrossFit W.O.D Strength: E01:30MOMx9 Sets: 2 Power Snatches Metcon: 20:00 Min AMRAP: 10 SDHP #43/30kg 12 Lateral Burpees Over The Bar 18/15 Cals Row
Thursday 110626
CrossFit W.O.D Skill: 20:00 Min HandStand Practice Metcon: 02:00 Min On/02:00 Min Off x 4 Rounds: 10 Pull Ups 16 Alt. 1DB Snatch #1x22.5/15kg Into Max Reps, Alt.: 1.) Air Squat 2.) Tuck-Ups CrossFit Endurance Part A: E05:00MOMx5 Rounds: 1000/800m
Wednesday 100626
CrossFit W.O.D Strength: Sumo Deadlift 5-5-5-3-3-3 Metcon: 7 R.F.T: 1 Wall Walk 3 Power Cleans #80/55kg 5 Ring Dips 7 Sit-Ups CrossFit Strength Part A: Push Press 5-5-4-4-3-3 Part B: 3 SuperSets: 6/6 Tempo 1DB Bent-Over Rows @1231 5/5 Weighted Box Step Ups
Tuesday 090626
CrossFit W.O.D Strength: E02:00MOMx7 Sets: 1 Clean Pull 1 Hang Power Clean 1 Front Squat Metcon: 14:00 Min AMRAP: 40 Double Unders 15 Plate OverHead Sit Ups #20/15kg 12 Burpees To Plate CrossFit Enudrance For Time: 15 Burpees To Target 30 KB Swings #1x16/12kg
Monday 080626
CrossFit W.O.D Strength: Strict Press 5x5 *20-30 Sec Hollow Hold B/W Sets Metcon: For Time: 800m Run 30 Thrusters #20/15kg 400m Run 20 Thrusters 200m Run 10 Thrusters CrossFit Endurance 15:00 Min AMRAP: 400m Run 12 Knees To Elbows 12 Box Jumps #60/50cm Rest
Sunday 070626
CrossFit W.O.D Strength: Back Rack Reverse Lunges 8-8-6-6-4-4 Metcon: 09:00 Min AMRAP: 6 Deadlifts #100/70kg 8 Box Jump Overs #60/50cm 10 Toes to Bars CrossFit Strength Part A: Deadlift 5x5 Part B: On A 15:00 Min Running Clock: 15m Plate Push #20/15kg 10
Saturday 060626
CrossFit W.O.D Strength: 4 SuperSets: 5 Deficit Push Ups 00:40 Sec Sandbag BearHug Hold Metcon: 20:00 Min EMOM, For Max Reps: 1.) Sandbag Over The Shoulder #75/50kg 2.)Cals Bike\Row 3.) HS Walk For Distance 4.) Air Squats 5.)Rest
Friday 050626
CrossFit W.O.D Strength: Front Squat 3-3-3-2-2-2 Metcon: 6 Rounds For time: 200m Run 1 Legless Rope Climb CrossFit Weightlifting Part 1: 5-6 Sets: Tempo Snatch Pull Hang Muscle Snatch Paused Over Head Squat (1+1+1) @40-50% Part 2: Snatch Pull Squat Snatch 3 x (1+2) @65-75%
Thursday 040626
CrossFit W.O.D Strength: Weighted Chin-Ups 4-4-3-3-2-2 Metcon: 15:00 Min Amrap: 18/15 Cals Row 16 1DB STOH #1x22.5/15 12 2DB Box Step Overs #2x22.5/15kg CrossFit Endurance Part A: 5 Rounds of 1 Stairs Ascend For Time, 1:1 Work\Rest. Part B: 25:
Wednesday 030626
CrossFit W.O.D Strength: On 14:00 Min Running Clock, Build Up for a Heavy Complex of: 1 Snatch Pull 2 Hang Squat Snatch Metcon: 10-9-8…1. Medball Cleans #10/6kg Burpees To Target V-Ups CrossFit Strength Part A: Back Rack Lunges 8-8-6-6-4-4 (Total) Part B: On a 15:
Tuesday 020626
CrossFit W.O.D Strength: Push Press 5x5 Metcon: 4 R.F.T: 400m Run 10 Pull Ups 15 1KB Goblet Squats #1x32/24kg CrossFit Endurance 40:00 Min AMRAP: 400m Run 20 Plate Gtoh #15/10kg 10 Knees to Elbows 20 Plate Russian Twists 10 Hand Release Push Ups
Monday 010626
CrossFit W.O.D Strength: Deadlift 5-5-3-3-1-1 Metcon: 02:00 Min On\01:00 Min Off x 5 Rounds: 10 Box Jump Overs #60/50cm 10 1DB Devil's Press #1x22.5/15kg *Into Max Reps Sit-Ups CrossFit Endurance For Time: 1,000m Row 80 Double Unders 60 Tuck-Ups