Friday - 071114
Skill: Power Snatch
Strength: Overhead Squat 3-3-3
Metcon: AMRAP in 8min of: 3 Hang Power Snatches (#40/20) 6 Over-the-bar Burpees
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Saturday - 120725
CrossFit W.O.D: Skill: Pistol 15min Work practice for the pistol ADV.- try Heavy Goblet Pistol for 2-3 Rep each leg Metcon: For Time: 800m Run 50 KB Sumo Deadlift high pull (#32/24x1) 50m Bearhug Sandbag Walk (#75/45) 50 Push-ups 800m Run
Friday - 110725
CrossFit W.O.D: Strength: Weighted chin-up 5-5-4-4-4 + 20-30 Sec Arch Hold Metcon: 3 Rounds for time: 21 Burpees 15 Dual DB Squat (#22.5/15x2) 9 Toes-to-bar Wightlfting: Part 1: 5 sets: 1 High Hang snatch 1 Snatch Balance 45-60% Part 2: From blocks Snatch 4 x 2 60-75
Thursday - 100725
CrossFit W.O.D: Strength: 12min Build Heavy Set: 2 Snatch Deadlift 2 Snatch Pull 1 Power Snatch Metcon: Every 2min For 20min: (A-B-A-B…) A)2min AMRAP of: 10 Wallball (#10/6) 10 Handstand Push-ups B)For time: 3 Rope Climb 16 Front Squat (#43/30) Endurance: 4 Rounds of:
Wednesday - 090725
CrossFit W.O.D: Strength: Back Squat 5-5-5-3-3 Metcon: 13min AMRAP of: 15 Thruster (#43/30) 15 Box Jump overs 60 Mountian Climber CrossFit Strength: Part A: Pause Back Squat 4-4-3-3-2-2 *2 Sec pause the bottom Part B: 4 Sets: 8/8 Tempo Bulgrian Split squat (@22x2) Metcon: EMOM for