Monday - 081214
Strength: Front Squat 3-3-3-3-3
Metcon: 5 Rounds for time: 20 Walking Lunges steps 10 Power Cleans (#50/35) 5 Burpees
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Monday - 201025
CrossFit W.O.D: Strength: E2MOM for 12min: 2 Clean Pull 1 Squat Clean Metcon: 8 Rounds For time: 5 Burpee Pull-ups 10 Dual DB Hang Clean&Jerk (#22.5/15x2) 15 Jump Squat Endurance: 38min AMRAP of: 400m Run 20 Wall-ball (#10/6) 200m Run 15 KB Swing
Sunday - 191025
CrossFit W.O.D: Stredngth: Tempo Deadlift (@x232) 4-4-4-3-3 Metcon: 5min AMRAP of: 10 Thruster (#43/30) 30 Double unders -1min Rest- 5min AMRAP of: 15 KB Swing (#32/24) 15 V-ups CrossFit Strength: Part A: Back rack Lunges 8-8-6-6-4-4 Part B: 3-4 sets: 10-12 Dual DB Romanian Deadlift + 30
Saturday - 181025
CrossFit W.O.D: Strength: Weighted Pull-ups 3-3-2-2-1 + 30 Sec Hollow-hold Metcon: 6 Rounds For time: 10 Wallball (#10/6) 3 Sandbag Clean (#75/45) 1 Wall-walk
Friday - 171025
CrossFit W.O.D: Strength: 16min Build Heavy complex: 1 Power Clean 1 Front Squat 1 Hang Squat Clean Metcon: 10min AMRAP of: 1-2-3-4… Rope Climb 5-10-15-20 Alt. DB Snatch (#22.5/15x1) Weightlifting: Part 1- Snatch Balance OH Squat 5 x 2+1 65-75% 6 x 1+1 80-90%