Monday - 090215
Skill: Pistols
Strength: Weighted Ring-Dips 3-3-3
Metcon: Run 800m and then: 4 Rounds of: 20 Kettlebell Swings (#24/16) 15 Pushups 10 Pistols
Read more
Sunday 200926
CrossFit W.O.D Strength: Push Press 5-4-4-3-3 Metcon: 12:00 Min AMRAP: 8 Pull Ups 12 Box Jump Overs #60/50cm 24 Double Unders
Saturday 190926
CrossFit W.O.D Strength: Good Morning 5x6 Metcon: 5 Rounds For Time: 12 2DB Front Rack Lunges #2x22.5/15kg 15m Burpee Broad Jumps 12 2DB STOH 15 V-Ups
Friday 180926
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Power Clean 2 Hang Squat Cleans (Above Knee Cap) Metcon: 15:00 Min EMOM (For Max Reps): 1.) Double Unders 2.) Hang Power Cleans #43/60kg 3.) Air Squats 4.) Cals Row 5.) Rest CrossFit Weightlifting Part 1: 5 sets: 1
Thursday 170926
CrossFit W.O.D Strength: 4 SuperSets: 8\8 1/2 Kneeling KB Strict Press 30m 1ARM 1KB Farmer's Carry (Per Arm) Metcon: 02:00 Min On(AMRAP)/01:00 Min Off x 5 Rounds: 6 Hang Power Snatch #50/35kg 6 Lateral Burpees Over The Bar CrossFit