Saturday 220826
CrossFit W.O.D Strength: E02:00MOMx6 Sets: 2 Split Jerks From Rack Metcon: 3 Rounds For Time: 10/10 1DB Thrusters #1x15/22.5kg 15/12 Cals Row 8/8 1DB Hang Power Clean 12/9 Cals Row 6/6 1DB Split Jerks
Friday 210826
CrossFit W.O.D Strength: 16:00 Min EMOM: 1.) 8-10 Strict Toes To Bars 2.)00:30 Sec 2KB Front Rack Hold #2x24/16kg 3.) 20 Alt. Russian Twists 4.) Rest Metcon: 14:00 Min AMRAP: 20 Alt. DB Snatch #1x22.5/15kg 40 Double Unders CrossFit Weightlifting Part
Thursday 200826
CrossFit W.O.D Strength: Paused Front Squat 3-3-3-2-2-2 *2 Sec Pause At The Bottom of the Squat Metcon: For Time: 18-15-12 Cals Row WallBall Shots #10/6kg 02:00 Min Rest Into- For Time: 10-15-25 Russian KB Swings #32/24kg Ring Rows CrossFit Endurance 40:00 Min EMOM, For
Wednesday 190826
CrossFit W.O.D Strength: E02:30MOMx5 Sets: 3-3-2-2-2 T&G Power Snatches Metcon: 3 R.F.T: 800M Run 15 OverHead Squat #50/35kg CrossFit Strength Part A: Tempo Pendlay Rows @1231 5x4 Part B: 4 Supersets: 5/5 Lateral Box Step Downs 8/8 Tempo 1DB Bent
Tuesday 180826
CrossFit W.O.D Strength: Weighted Chin Ups 5-3-5-3-5 00:30 Sec Weighted Wall Sit After Each Set. Metcon: For Time: 50 Box Jump Overs #60/50cm 100 Air Squats 50 Toes To Bars CrossFit Endurance 10 Rounds For Time: 5 Pull Ups 10 Push Ups 15 Air Squats 20
Monday 170826
CrossFit W.O.D Strength: Sumo Deadlift 8-8-6-6-6 Metcon: 18:00 Min AMRAP: 24/19 Echo Cals 10 SDHP #35/25kg 12 Lateral Burpees Over The Bar CrossFit Endurance Part A: 4x400m Run, 1:1 Work\Rest. 05:00 Min Rest Into- Part B: 1,000-800-600-400-200 Meters Row 75-50-25-50-75 Double
Sunday 160826
CrossFit W.O.D Strength: Skill: 15:00 Min Rope Climb Practice Metcon: E03:00M0Mx5 Rounds: 200m Run 2 Rope Climbs 12 2KB Front Rack Squats #2x24/15kg CrossFit Strength Part A: Bulgarian Split Squats 8-6-6-4-4 (Per Leg) Part B: E03:00MOMx4 Supersets: 5 Weighted Wide Grip Pull Ups 8/
Saturday 150826
CrossFit W.O.D Strength: Paused Bench Press 5-5-3-3-2-2 *2 Sec Pause At Chest Metcon: For Time: 7.5m HS Walk 45 WallBall Shots #10/6kg 7.5m HS Walk 30 Medball Cleans 7.5m HS Walk 45 Medball Bearhug Alternating Lunges 7.5m HS Walk 30 Medball Sit-Ups
Friday 140826
CrossFit W.O.D Strength: E03:00MOMx5 SuperSets: 5\5 Weighted Box Step Up 00:30 Sec Weighted Hollow Rocks Metcon: 16:00 Min EMOM (For Max Reps): 1.) Echo Bike Cals 2.) Russian KB Swings #32/24kg 3.) Ring Rows 4.) Rest CrossFit Weightlifting Part 1: 5-6 sets: 2
Thursday 130826
CrossFit W.O.D Strength: On A 15:00 Min Running Clock: Build Up For The Following Complex: 1 Squat Clean 1 Front Squat 1 Push Jerk Metcon: 02:00Min On/ 01:00 Min Off x 5 Sets: 10 Hang Power Cleans #60/43kg 7 HSPU Into Max Reps: Abmat
Wednesday 120826
CrossFit W.O.D Strength: Bent-Over Rows 5x6 Metcon: For Time: 200m 2KB Farmer's Carry #2x24/16kg Into 5 Rounds for Time: 20 Air Squats 10 Push Ups 5 Toes To Bars Into 200m Farmer's Carry CrossFit Strength Part A: Tempo Romanian Deadlift 6-6-4-4 @41X1 (4
Tuesday 110826
CrossFit W.O.D Strength: Back Squats 5-5-3-3-3 Metcon: 4 Rounds For Time: 24/18 Cals Row/18/14 Cals Echo 16 1DB Over Head Lunges #1x22.5/15kg CrossFit Endurance 36:00 Min EMOM, For Max Reps: 1.) Air Squats 2.) Burpee Broad Jumps (In 7.5m Segments) 3.