Friday - 280423
Strength:
Tempo Overhead Squats
3-3-3-2-2-2 @3331
Metcon:
3 Rounds for time:
50 Double Unders
24 Toes-to-bar
12 DB Burpee Box Step-ups (#22.5/15,x2)
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Saturday - 110125
CrossFit W.O.D: Strength: E2MOM for 12 min Weighted Push-ups 8-8-5-5-3-3 Metcon: 16 Min AMRAP of: 30 m Sandbag Walk (#75/45) 25 Box Jump Overs 20 Sandbag Lunge(#75/45) 15 Dual DB Push Press (#22.5/15x2)
Friday - 100125
CrossFit W.O.D: Strength: 12 min find heavy complex: 1 Clean Pull 1 Squat Clean 1 Hang Squat Clean Metcon: 4 Rounds for time: 5 Burpee over bar 10 Hang Power Cleans (#50/35) 5 Burpee over bar 10 Push jerks (#50/35) 5 Burpee over bar 10 Front
Thursday - 090125
CrossFit W.O.D: Strength: Push press 5-5-5-3-3-3 Metcon: 5 Min AMRAP of: 50 Double under 15 Dual KB front rack lunges (#24/16) -2 Min Rest- 5 Min AMRAP of: 15 Wallballs (#10/6) 10 Dual KB shoulder to overhead (#24/16) Endurance: 7 Round for time: 15 Devil
Wednesday - 080125
CrossFit W.O.D: Strength: E2.5MOM for 15min: Good Morning 8-8-5-5-3-3 + 10-16 Seated legs raises Metcon: For time: 10-9-8-7…1 Overhead Squats (#50/35) Ring Dips