Friday 200326
CrossFit W.O.D Strength: 14:00 Min Build Up To 3RM Thruster From Rack Metcon: "Fight Gone Bad" 20:00 Min EMOM, For Max Reps of Each: 1.)2KB Front Rack Squats #2x24/16Kg 2.)Double Unders 3.)Ring Dips 4.)WallWalks 5.)Rest
Thursday 190326
CrossFit W.O.D Strength: Barbell Bent Over-Rows 8-8-6-6-4-4 *40 Sec Weighted Plank After Each Set. Metcon: 15:00 Min Amrap: 20 Alternating DB Snatches #1x22.5/15kg 18\25 Cals Row 16 Sit-Ups CrossFit Enudrance Part A: C2 Rower Intervals: 4x600m 01:00 Min Rest b\w Intervals Part
Wednesday 180326
CrossFit W.O.D Strength: Tempo Back Squats 5x3 *3 Sec On the Way Down. Metcon: 21-18-15-12-9-6-3 KB Swings #24/16kg Box Jump Overs #60/50cm *Every Min On The Min(Including 00:00)-5 Push Ups CrossFit Strength Part A: E02:30MOMX6 Sets: 8 Barbell Z-Press Part B: 4
Tuesday 170326
CrossFit W.O.D Strength: E02:00MOMx6 Sets: Snatch Balance+Over Head Squats (2+2) Metcon: 3 Rounds For Time: 15 1DB OverHead Squats #1x22.5/15kg 15 Lateral Burpees Over The DB 02:00 Min Rest Into: 20-15-10-5 2DB Front Rack Lunges #2x22.5/15kg HSPU CrossFit Endurance 40:
Monday 160326
CrossFit W.O.D Strength: Push Press 5-5-4-4-3-3 Metcon: For Time: 800m Run 50 Pull Ups 50 Empty Barbell Thrusters #20/15kg CrossFit Endurance For Time: 72\60Cals Bike 48 Dual DB Hang Squat Cleans #15/10kg 48 Toes To Bars Rest 03:00 Min Into E04:00MOMx6 Rounds: 18\
Sunday 150326
CrossFit W.O.D Strength: Good Morning 8-8-8-6-6-6 Metcon: E03:00M0Mx5 Rounds: 15 Toes To Bars 20 Plate GTOH #20/15kg *Amrap Burpees To Plate For The remaining CrossFit Strength Part A: Paused Front Squats 3-3-3-2-2-2 *2 Sec Pause At the Bottom of Each Rep Part B: 3 SuperSets Of:
Saturday 140326
CrossFit W.O.D CrossFit Open Workout 26.3 For Time 2 Rounds of 12 Burpees Over the Bar 12 Cleans (43/29kg) 12 Burpees Over the Bar 12 Thrusters (43/29kg) 2 Rounds of 12 Burpees Over the Bar 12 Cleans (52/34kg) 12 Burpees Over the Bar 12
Friday 130326
CrossFit W.O.D Strength: Strict Press 5x5 *30 Sec Hollow Hold After Each Set Metcon: 50 Double Unders 50 Push Ups 50 Double Unders 40 KB Swing #24/16kg 50 Double Unders 30 Goblet Squats 50 Double Unders 20 Burpee Pull Ups 50 Double Unders 10\10 1KB STOH
Thursday 120326
CrossFit W.O.D Strength: Front Rack Lunges 8-8-6-6-4-4 (Total) Metcon: 20:00 Min AMRAP: 7 Cals Bike 14 Walllball Shots #10/6kg 7 HSPU 14 toes to bars CrossFit Endurance 20:00 Min AMRAP: 400m Run 40 Plate OverHead Lunges #15/10kg 30 Plate GTOH 20 Weighted Sit-Ups 10
Wednesday 110326
CrossFit W.O.D Strength: 5 Supersets of: 8-10 Strict Toes To Bars 15m/Per Side 1Arm OverHead 1Arm Farmer's Walk (Work With 2KB) Metcon: "Death By Burpee to Deadlift" #2x22.5/15kg, Start With 3 Reps at 00:00 And Increase By 1 Rep Every
Tuesday 100326
CrossFit W.O.D Strength: Weighted Pull Ups 3-3-3-2-2-2 Metcon: E02:00MOMx7 Rounds: 3 Bar Muscle Ups 6 RKBS #32/24kg 12 Air Squats CrossFit Endurance 04:00 Min On(AMRAP)/03:00 Min Row\Bike @6 x 7 Rounds: 10 Toes To Bars 15 2DB Burpee To Clean #2x17.
Monday 090326
CrossFit W.O.D Strength: Romanian Deadlift 5x6 @31X1 Tempo Metcon: 15:00 Min Amrap: 15\12 Cals Row 3 WallWalks 15 2DB Box Step Overs #2x22.5/15kg CrossFit Endurance 10 Rounds For Time: 200m Run 12 Push-Ups 18 KB Goblet Squats #16/12kg 24 KB Swings Into 2