Monday - 160315
Strength: High Hang Clean 2-2-2-1-1
Metcon: AMRAP in 15min: 3-6-9-12-15-18.... etc Thrusters (#43/30) Clapping Pushups
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Sunday - 021125
CrossFit W.O.D: Strength: 4 Super sets: 8 Dual DB Z-press + 8/8 KB Bent over row (on box/bench) Metcon: 19min AMRAP of: 400m Run 20 DB Snatch (#22.5/15x1) 20 DB Goblet Squat (#22.5/15x1) CrossFit Strength: Part A: Front Squat 3-3-3-2-2-2 Part B: 4
Saturday - 011125
CrossFit W.O.D: Strength: 4 super set: Weighted Dip 5-4-4-3 + 20-30 Sec Side Plank (every set different side) Metcon: 18min AMRAP of: 30m Handstand Walk 10 Dual DB Thruster (#22.5/15x2) 20 Sit-ups 5 Bar muscle-ups
Friday - 311025
CrossFit W.O.D: Strength: Back Squat 4-4-3-3-3 Metcon: For Time: 10 Dual DB Snatch (#22.5/15x2) 20 KB Swing (#32/24) 30 Dual DB Step-overs (#22.5/15x2) 20 KB Swing (#32/24) 10 Dual DB Devil Press (#22.5/15x2) Weightlifting: Part 1: 5 sets: Muscle Snatch
Thursday - 301025
CrossFit W.O.D: Strength: Bent over Row 5-5-3-3-3 Metcon: E5MOM for 20min: 9 Hang Cluster (#43/30) 12 Front Rack Lunges (#43/30) 15 Burpees over bar *Max Toes-to-bat till 4:00 *Score-max Toes-to-bar Endurance: 8 Rounds For time: 70 Double unders 15 KB Swing (#16/12x1) 12 Burpees