Friday - 130123
Stength:
E2MOM for 12min:
Front Squat
4-4-3-3-2-2
Metcon:
2 Rounds for time:
Bike 20 Cal
20 DB Push-Press (#22.5/15,x2)
Bike 20 Cal
20 DB Box Step-ups (farmers grip)
Bike 20 Cal
20 Devil-Press
*Rest 3:00min between rounds
Stength:
E2MOM for 12min:
Front Squat
4-4-3-3-2-2
Metcon:
2 Rounds for time:
Bike 20 Cal
20 DB Push-Press (#22.5/15,x2)
Bike 20 Cal
20 DB Box Step-ups (farmers grip)
Bike 20 Cal
20 Devil-Press
*Rest 3:00min between rounds
CrossFit WOD: Strength: Weighted Pullups 15min build up to an RM3 Metcon: 6 Rounds for time: 15 Pushups 15m KB Front Rack Walking Lunges (24/16,x2) 15/12 Cal Bike
CrossFit WOD: Strength: 15min build up to an RM5 Push-Jerk Metcon: 2 Rounds for time: Run 800m 21 C2B Pullups 12 Sandbag Squats (#75/45)
CrossFit WOD: Strength: E2MOM for 12min: Hang Power Snatch 3-3-2-2-2-2 Metcon: For time: 20 HSPU 30 Box Jump Overs 40 Overhead Squats (#50/35) 30 Box Jump Overs 20 HSPU Weightlifting: Part 1: 6 sets: 1 Hang Pull 1 High hang Snatch 1 Snatch Balance 50-60% Part 2: Snatch (Find
CrossFit WOD: Strength: Sumo-Deadift 15min build up to an RM2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Habg Power Cleans (#43/30) Ring Dips Box Jumps Endurance: For time: 50 Air-Squats Row 200m 30sec Plank 50 Air-Squats Row 400m 1:00min Plank 50 Air-Squats Row 600m 1:30min Plank 50 Air-Squats Row 800m