Friday - 220618
Strength:
Weighted Pullups
3-3-3-3-3-3
Metcon:
AMRAP in 15min:
15 Deadlifts
10 Front Rack Lunges
5 Push Press
Rx: #60/40
Skills:
Kipping Ring Muscle-up
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Thursday - 201125
CrossFit W.O.D: Skill: 15min Practice handstand (walk/free) Metcon: For Time: 80 Tuck-ups 60 Jump squat 40 Hang Power Snatch (#43/30) 20 Handstand push-ups Endurance: E5mom For 40min: 60 Double unders 10 Devil Press (#22.5/15x2) 15 DB Step-overs (#22.5/15x2) 20 KB Sumo deadlift
Wednesday - 191125
CrossFit W.O.D: Strength: 12min Build heavy set: 2 Power Clean- Touch & go Metcon: 5 Rounds For time: 15 Dual DB Hang Squat Clean (#22.5/15x2) 10 Dual DB Step-overs (#22.5/15x2) 15 Burpees CrossFit Strength: Part A: Pendlay Row 4-4-3-3-2-2 Part B: 3-4 Sets of:
Tuesday - 181125
CrossFit W.O.D: Strength: deficit Deadlift 5-5-5-3-3 Metcon: 14min AMRAP of: 20 DB Snatch (#22.5/15x1) 35 Double unders 20 DB Overhead Lunges (#22.5/15x1) 35 Double unders Endurance: 8 Rounds For Time: 20 Box Jumps 20 Sit-ups 15 Burpees 20 DB Snatch (#17.5/12.5x1)
Monday - 171125
CrossFit W.O.D: Strength: Pendlay Row 5-5-5-3-3-3 Metcon: E3MOM for 12min: 200m Run 10 Power Clean (#60/40) 3 Bar muscle ups Endurance: 40min AMRAP of: 500/400m Row 15 Dual DB Thruster (#15/10x2) 26/20 Cal Bike 20 Plate ground-to-overhead (#20/15x1)