Saturday 180726
CrossFit W.O.D Strength: Bulgarian Split Squats 8-8-6-6-6 (Each Leg) Metcon: For Time: (Split However) 15 SandBag Over The Shoulder #75/50kg 5 Rope Climbs 15 SandBag BearHug Squats
Friday 170726
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 3 T&G Power Snatches Metcon: 5 Rounds For Time: 5 Power Snatches #50/35kg 7 Pull Ups CrossFit Weightlifing Part 1: 7 sets: 2 Muscle Squat Snatch (no contact) 40-50% Part 2: Pausing Snatch Hang Snatch 7 x 1+1
Thursday 160726
CrossFit W.O.D Strength: On A 14:00 Min Running Clock: Build Up For Range 3 Deficit HSPU Metcon: 16:00 Min EMOM, For Max Reps: 1.) 2DB Front Rack Lunges #2x22.5/15kg 2.) Burpees 3.) 2DB STOH 4.) Cals Row CrossFit Endurance 15:00 Min AMRAP: 400m
Wednesday 150726
CrossFit W.O.D Strength: Sumo Deadlift 5x5 Metcon: For Time: 18-15-12 Thrusters #43/30kg 24-36-48 Double Unders CrossFit Strength Part A: Good Morning 4x8 Part B: E03:00MOMx4 Supersets: 8\8 Half Kneeling KB Press 00:20-00:30 Sec L-sit Box Hold Part C: 3 R.F.T: 200M
Tuesday 140726
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 1 Clean&Jerk Metcon: 18:00 Min AMRAP: 15 KB Swings #24/16kg 20 Push Ups 25 Air Squats CrossFit Endurance 40:00 Min AMRAP: 24/18 Cals Row 16 1DB Alternating Hang Clean&Jerk #1x15/10kg 14 Burpees Over
Monday 130726
CrossFit W.O.D Strength: 4 SuperSets: 3 Weighted Pull-Ups 1\1 Turkish Get Ups Metcon: E03:00MOMx5 Rounds: 200m Run 15 WallBall Shots #10/6kg 15 Sit-Ups CrossFit Endurance E05:00MOMx6 Rounds: 200m Run 12 Push Ups 20 Sit-Ups 24 1DB Goblet Lunges #1x17.5/12.5kg 35 Double
Sunday 120726
CrossFit W.O.D Strength: Tempo Front Squats @32X1 3-3-3-2-2-2 Metcon: 12:00 Min AMRAP: 10 Toes To Bars 10 Box Jump Overs #60/50cm CrossFit Strength Part A: Strict Press 5x5 Part B: 4 Supersets: 5\5 Lateral Box Step Downs 10\10 1DB Bent-Over Rows Part C: 07:
Saturday 110726
CrossFit W.O.D Strength: Bench Press 5x5 Metcon: In Teams Of 2, For Time: 100m HS Walk 150 Air Squats 200m 2KB Farmer's Carry #2x24/16kg 150 Sit-Ups 100m 2KB Walking Lunges
Friday 100726
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 8\8 1DB Tempo Bent Over Rows @1231 00:20 Sec Side Plank Per Side Metcon: 2 Rounds For Time: 800m Run 40 Wallball Shots #10/6kg CrossFit Weightlifting Part 1: 6 sets: 2 Hang Muscle Snatch 1 High Hang Snatch 40-50%
Thursday 090726
CrossFit W.O.D Strength: On a 20:00 Min Running Clock, Build Up to a 1RM Deadlift Metcon: 3 R.F.T: 10 Hang Power Cleans #60/43kg 10 Front Squats 10 Pull Ups CrossFit Endurance 4 Rounds For Time: 9 Toes To Bars 12 2KB STOH #2x16/12kg
Wednesday 080726
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Squat Snatch Metcon: 20:00 Min EMOM For Max reps: 1.) Hang Power Snatch #43/30kg 2.)Burpees Over The Bar 3.)Cals Row 4.) HSPU 5.) Rest CrossFit Strength Part A: Strict HSPU E02:30MOMx5 Sets: @1RIR Part B: 3
Tuesday 070726
CrossFit W.O.D Strength: Push Press 5x5 Metcon: 10:00 Min AMRAP: 8 2DB Box Step Overs #2.22.5/15kg 16 Box Jumps 64 Double Unders CrossFit Endurance For Time: 50-40-30-20-10 Push Ups MedBall Cleans #10/6kg Tuck Ups *100 Double Unders In B\W Sets