Thursday 011026
CrossFit W.O.D Strength: Back Squat On A 20:00 Min Running Clock Build Up to A 1RM Metcon: "Cooper" 10 R.F.T: 10 Burpees 10 Air Squats 10 Push Ups 10 Sit-Ups CrossFit Endurance 40 Min EMOM (For Max Reps): 1.)Cals Row 2.)Air
Wednesday 300926
CrossFit W.O.D Strength: 15:00 Min HSPU Practice Metcon: E04:00MOMx4 Rounds: 24/19 Cals Bike Into AMRAP: 10 2DB Hang Squat Cleans #2x22.5/15kg 10 V-Ups CrossFit Strength Part A: Stiff Legged Deadlift 10-10-8-8-6 Part B: E04:00MOMx3 Supersets: 5 Nordic Curls 5 Kneeling Assisted Sissy
Tuesday 290926
CrossFit W.O.D Strength: Weighted Pull Ups 5x3 *00:30 Sec Hollow Rocks After Each Set Metcon: 20:00 Min Amrap: 200m Farmer Carry #2x24/16kg 9 Burpee Box Jump Overs #60/50cm 7 Ring Dips CrossFit Endurance E04:00MOMx9 Alt Rounds: 1.)400m Run Into Max- Burpees To
Monday 280926
CrossFit W.O.D Strength: On A 20:00 Min Running Clock Build Up to A 1RM Deadlift Metcon: For Time: 200 Double Unders 100 WallBall Shots #10/6kg *Split However CrossFit Endurance E06:00MOMx6 Rounds: 30/24 Cals Bike 20 KB Swings #16/12kg 20 Alt. Reverse Goblet Lunges
Sunday 270926
CrossFit W.O.D Strength: Paused OverHead Squats 5x3 *2 Sec Pause at the Bottom Of Each rep Metcon: 4 R.F.T: 400m Run 3 Rope Climbs 9 Front Squats #60/43kg CrossFit Strength Part A: Weighted Pull Ups 3x5 Part B: 4 Supersets: 8\8 Half Kneeling KB
Saturday 260926
CrossFit W.O.D Strength: Paused Bench Press 4-3-3-2-2 *2 sec Pause At the Bottom of each rep Metcon: 16:00 Min EMOM (For Max Reps): 1.) Alt. 1DB Devil's Press #1x22.5/15kg 2.) Tuck-Ups 3.)1DB Box Step Ups #60/50cm 4.)Max Distance HS Walk
Friday 250926
CrossFit W.O.D Strength: Romanian Deadlift 8-8-6-6 Metcon: E04:00MOMx4 Alt. Sets: 1.) 24/18 Cals Row Into AMRAP: 10 Hand Release Push Ups 10 V-Ups 2.) 30 Squat Jumps 20 Ring Rows Into AMRAP Cals Bike CrossFit Weightlifting Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch
Thursday 240926
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 1 Clean Pull 1 Hang Squat Clean 1 Push Jerk Metcon: For Time: 200m Run 15 Clean and Jerks #60/43kg 200m Run 12 Clean and Jerks 200m Run 9 Clean and Jerks 200m Run 6 Clean and Jerks CrossFit Endurance Part
Wednesday 230926
CrossFit W.O.D Strength: E04:00MOMx4 Supersets: 6 Bent-Over Rows 00:20 Sec Side Plank\Side Metcon: 20:00 Min AMRAP: 500/400m Row 25 1KB Goblet Squats #32/24kg 15 Burpees to Target CrossFit Strength Part A: Tempo Front Squats 3-3-3-2-2 @32X1 Part B: E03:00MOMx4 Sets: 6
Tuesday 220926
CrossFit W.O.D Strength: Back Rack Reverse Lunges 10-6-6-4-4 Metcon: For Time: 1-2-3...10 Deadlifts #100/70kg HSPU CrossFit Endurance For Time: 1,000-800-600-400-200m Row After Each Set: 50 Plate Hops 30 Plate GTOH #15/10kg 15 Burpees To Plate
Sunday 200926
CrossFit W.O.D Strength: Push Press 5-4-4-3-3 Metcon: 12:00 Min AMRAP: 8 Pull Ups 12 Box Jump Overs #60/50cm 24 Double Unders
Saturday 190926
CrossFit W.O.D Strength: Good Morning 5x6 Metcon: 5 Rounds For Time: 12 2DB Front Rack Lunges #2x22.5/15kg 15m Burpee Broad Jumps 12 2DB STOH 15 V-Ups