Monday - 220925
CrossFit W.O.D: Strength: Tempo Front Squat (@32x2) 3-3-3-2-2 Metcon: 15min EMOM for Max Rep: min1- Hang Squat Clean (#50/35) min2- Ring Dip min3- Cal Row/Bike
Sunday - 210925
CrossFit W.O.D: Strength: Push jerk 4-4-4-3-3 Metcon: For Time: 60 Double unders 45 KB Swing (#24/16x1) 30 Pull-ups 5 Wall walk 60 Double unders 5 Wall walk 30 Pull-ups 45 KB Swing (#24/16x1) 60 Double unders CrossFit Strength: Part A: Front Squat 4-4-3-3-2-2 Part B: 3-4
Friday - 190925
CrossFit W.O.D: Strength: Pause Back Squat 4-4-3-3 *3 sec pause at the bottom Metcon: For time: 90 Sit-ups 60 Push-ups 30 Dual DB Step-over (#22.5/15x2) 15 Burpees to-target Weightlifting: Part 1: 5-6 sets: 2 High Hang squat Clean 2 Push press 40-60 % Part 2: Build to
Thursday - 180925
CrossFit W.O.D: Strength: Strict Press 4-4-3-3-3 Metcon: 15min AMRAP of: 20 Box Jump 15 Pull-ups 10 Front Squat (#60/40) 5 Strict handstand push-up Endurance: 40min AMRAP of: 1 Stairs ascend 20 KB Swing (#16/12) 20 Jumps Squat 20 Sit-ups
Wednesday - 170925
CrossFit W.O.D: Strength: E2MOM for 12min for: 3 Clean Pull 1 Squat Clean Metcon: 8 Rounds for time: 20/15 Cal Row // 15/12 Cal Bike 16 DB Snatch (#22.5/15x1) 12 DB Overhead Lunges (#22.5/15x1) CrossFit Strength: Part A: Bulgarian Split Squat (with bar)
Tuesday - 160925
CrossFit W.O.D: Strength: Deadlift 5-5-5-5-5 Metcon: 11min AMRAP of: 1-2-3… Rope Climb 3-6-9-12… Thruster (#43/30) Endurance: E7mom For 35min: 70 Double unders 20m suitcase Lunges-KB/DB (#16/12x2) 20 KB/DB Shoulder-to-overhead (#16/12x2) 15 Burpees over DB/Kb
Monday - 150925
CrossFit W.O.D: Strength: Bent over Row 6-6-4-4-3 Metcon: E3MOM for 6 rounds: 50 Double unders 15 Deadlift (#100/70) 15 Toes-to-bar Endurance: 8 Round for time: 400m Run 15 Dual DB Thruster (#15/10x2) 10 Box Jump overs 3 Wall-walk Gymnastics: Skill: Rope Climb Strength: 16 Min Emom:
Sunday - 140925
CrossFit W.O.D: Strength: 14min Build up to heavy complex: 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Metcon: 3 Rounds for time: 400m Run 20 Wall ball (#10/6) 10 Dual DB Push-jerk (#22.5/15x2)
Saturday - 130925
CrossFit W.O.D: Strength: Bench Press 4-4-3-3-3 Metcon: 9min AMRAP of: 500/400m Row // 26/20 Cal Bike 20m Handstand walk -1min Rest- 9min AMRAP of: 10 Dual DB Thruster (#22.5/15x2) 2 Rope Climb
Friday - 120925
CrossFit W.O.D: Strength: 12min Build Heavy Complex: 1 Squat Clean 1 Front Squat 1 Hang Squat Clean Metcon: 3 Rounds for time: 10 Hang KB Snatch-right hand (#24/16) 20 KB Goblet squat (#24/16) 10 Hang KB Snatch-left hand (#24/16) Weightlifting: Part 1- High Hang Snatch
Thursday - 110925
CrossFit W.O.D: Strength: Sumo Deadlift 5-5-4-4 Metcon: For Time: 3-6-9-12-15: Devil press (#22.5/15x2) Toes-to-bar Endurance: Every 5min for 40min: 10 Box Jumps overs 20 wall-balls (#10/6) 30 Tuck-ups 250/200m Row // 15/12 Cal Bike
Wednesday - 100925
CrossFit W.O.D: Skill: 13min practice work to pistol ADV.- build heavy rep goblet pistol each leg Metcon: 18min AMRAP of: 400m run 10 Overhead Squat (#50/35) 3 wall walk CrossFit Strength: Part A: Push Press 3-3-3-2-2-2 Part B: 3 sets: 30 sec pull-up hold (chin over
Tuesday - 090925
CrossFit W.O.D: Strength: 5 Super set: Weighted push-up 5-4-4-3-3 + 20-30 sec hollow hold (just 4 set) Metcon: 6 Rounds: 2min AMRAP - 30sec Rest 15 Box Jumps overs 10 Wallball (#10/6) 10 Push-ups Endurance: 8 Rounds for time: 200m run 20 KB Swing(#16/12) 20 KB
Monday - 080925
CrossFit W.O.D: Strength: Split Jerk 5-5-4-4 Metcon: 4 Rounds For Time: 60 Double unders 15 Dual DB Front Squat (#22.5/15) 20 Sit-ups 15 Hand stand push-ups Endurance: 38min AMRAP of: 60 Double unders 20 sit-ups 10 Devil press (#15/10x2) 20 DBs Step-overs (#15/10x2) Gymnastics:
Sunday - 070925
CrossFir W.O.D: Strength: Front Squat 4-4-4-4-4 Metcon: 10Min AMRAP of: 12 Front rack Lunges (#43/30) 8 Burpees over bar 4 Bar muscle ups CrossFir Strength: Part A: Back Squat 5-5-4-4-3-3 Part B: 4 sets: 10/10 Suitcase KBs/DBs deficit Lunges *1-1.5min rest between set Metcon:
Saturday - 060925
CrossFit W.O.D: Strength: Thruster (from rig) 4-4-3-3-3 + 30 Sec L-sit Metcon: 12min EMOM for max rep of: 1min- Max Medball Clean (#10/6) 2min- Max Medball Sit-ups (#10/6)