Saturday 110426
CrossFit W.O.D Strength: Paused Bench Press 6-6-4-4-2-2 *2Sec Pause At Chest on Each Rep Metcon: 4 Rounds For Time, IGUG (work in Teams Of 2): 500m Row 10 SandBag Cleans #70/45kg 20 Sandbag Squats 60m SandBag BearHug Carry
Friday 100426
CrossFit W.O.D Strength: Paused Back Squats 6x3 *2 sec Hold at the bottom of Each Rep Metcon: 02:00 Min Amrap\01:00 Min Rest x 5 Rounds: 10 HSPU 20 1KB Goblet Squats #32/24kg *Max Box Jumps For The remaining #60/50cm CrossFit Weightlifting Part 1:
Thursday 090426
Crossfit W.O.D Strength: Tempo RDL 8-8-6-6-4-4 @32X1 Tempo 30 Sec Side Plank\Per Side Between Sets. Metcon: "Nicole" 20:00 Min AMRAP: 400m Run Max UB Pull Ups CrossFit Endurance 38:00 Min AMRAP: 400m Run 12-9-6 Toes To Bars 1DB Snatch #1x17.5/12.5kg
Wednesday 080426
CrossFit W.O.D Strength: Push Press 4-4-3-3-2-2 Metcon: 10:00 Min Amrap: 50 Double Unders 10 2KB Hang Cleans #2x24/16kg CrossFit W.O.D Part A: Back Rack Reverse Lunges 10-10-10-8-8-8 (Total) Part B: E03:30x4 Rounds: 8\8 DB Bent-Over Rows 6\6 1Arm Half Kneeling Bottom
Tuesday 070426
CrossFit W.O.D Metcon: “10 Plagues of Panda!” For time: 1 – Wall Walk 2 – Sandbag Over Shoulder (#75/45) 3 – Burpees 4 – Toes-to-bar 5 – Wallball Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Ring Muscle-Ups
Monday 060426
CrossFit W.O.D Strength: E02:00MOMx7 Sets: Snatch Deadlift Hang Snatch Tempo Over Head Squat *3 Sec On the way Down (1+2+1) Metcon: 3 Rounds For Time: 30 Alt. DB Snatch #1x22.5/15kg 20 Burpees Over The DB CrossFit Endurance Part A: E03:00MOMx5 Sets: 400m
Sunday 050426
CrossFit W.0.D Strength: Weighted Chin Ups 5-5-5-3-3-3 30 Sec Weighted Wall Sit B\W Sets. Metcon: 21-15-9 Cals Bike Toes To Bars 2DB Hang Squat Cleans #2x22.5/15kg CrossFit Strength Part A: Weighted Dips 5-5-4-4-3-3 5 Strict Pull Ups In Between Sets Part B: 3 SuperSets: 10
Saturday 040426
CrossFit W.O.D Strength: 15:00 Min Build Up to The Following Complex: (High Pull + Hang Snatch + OHS) (1+1+1) Metcon: 10 Rounds For Time: 10 2DB Deadlifts #2x22.5/15kg 10 2DB Front Rack Reverse Lunges 10 Lateral Burpees Over 1DB
Friday 030426
CrossFit W.O.D Skill: 14:00 Min Practice Double Unders Metcon: 15:00 Min EMOM: 1.) Double Unders 2.) Sit-Ups 3.)Push-Ups
Thursday 020426
CrossFit W.O.D CrossFit Strength: Strict Press 6x5 Metcon: 5 Intervals, 1:1 Work\Rest: 200m Run 15 2KB Thrusters #24/16kg CrossFit Endurance Part A: 16:00 Min Amrap: 500\400m Row 16 Plate OverHead Sit-Ups #1X15/10kg 12 Plate GTOH 10 Burpees To Plate Rest 03:00
Wednesday 010426
CrossFit W.O.D Strength: E03:00MOMx4 Sets: 6\6 Bulgarian Split Suqats 30 Sec Weighted Hollow Rocks Metcon: "Nate" 20:00 Min Amrap: 2 Ring Muscle Ups 4 HSPU 8 Russian KB Swings #32/24kg CrossFit Strength Part A: Bench Press 5-5-4-4-3-3 Part B: E04:00MOMx4 Supersets:
Tuesday 310326
CrossFit W.O.D Strength: E02:30MOMx6 Sets, Build Up For The Following Complex: Muscle Clean Hang Power Clean Hang Squat Clean (1+3+2) Metcon: E04:00MOMX4 Rounds: 24\18 Cals Row 15 Toes To Bars Max WallBall Shots #10/6kg For The Remaining. CrossFit Endurance 35:00 Min