Friday - 050216
Skill:
Bar Muscle-ups progressions
Metcon:
AMRAP in 13min:
4 Bar Muscle-ups
6 Push-Jerks (#50/35)
8 Box Jumps
Cash-out:
3 Rounds:
20s Hollow body rocks
20s max Pushups
20s rest
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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