Monday - 080816
Strength:
Back Squat 2-2-2-2-2
Metcon:
10 Rounds for time:
7 Burpees
5 Overhead Squats (#40/30)
5 Toes-to-bar
Read more
Tuesday 150926
CrossFit W.O.D Strength: On A 14:00 Min Running Clock: Build Up To A 2RM Cluster Metcon: E03:00MOMx4 Sets: 15/12 Cals Bike 12 2DB Thrusters #2x22.5/15kg *Into Max Reps Sit-Ups For The Remaining. CrossFit Endurance 40:00 Min AMRAP: 400m Run 16 1DB Devil&
Monday 140926
CrossFit W.O.D Strength: 4 Supersets: 5 Weighted Chin Ups 6\6 2DB Weighted Box Step Ups Metcon: Cindy: 20:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Endurance E05:00MOMx7 Rounds: 30/24 Cals Row 15 V-Ups 18 Plate GTOH #15/10kg
Sunday 130926
CrossFit W.O.D Strength: Deadlift 5x5 Metcon: For Time: 800m Run 2 2KB Stairs Ascends #2x24/16kg
Saturday 120926
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 1 Legless Rope Climb 00:40 Sec Weighted Plank Metcon: 10 R.F.T: 1 WallWalk 3 Power Cleans #60/43kg 5 Front Squats 7 Sit-Ups