Monday - 160522
Strength:
6 Sets:
6 Tempo DB Front Squats @3131
6/6 Paused DB Bent-over Rows
*2sec pause at the top of each rep
Rest 2:00
Metcon:
For time:
50-40-30-20-10
DB Snatch (#22.5/15)
15 Burpees over DB
Strength:
6 Sets:
6 Tempo DB Front Squats @3131
6/6 Paused DB Bent-over Rows
*2sec pause at the top of each rep
Rest 2:00
Metcon:
For time:
50-40-30-20-10
DB Snatch (#22.5/15)
15 Burpees over DB
CrossFit W.O.D: Strength: Strict Press 3-3-3-2-2-1-1 Metcon: 18 Min AMRAP of: 30 Medball Cleans (#10/6) 30m Walking Lunges 20 DBs Push Press (#22.5/15x2)
CrossFit W.O.D: Strength: Box Squat 5-5-3-3-3 Metcon: 5 Round for time: 20 KB Swing (#32/24) 20/15 cal Row // 15/12 cal Bike 15 Ring Dips 200m Run Weightlifting: Part 1: 8 sets: 2 Snatch Balance 50-75% Part 2: Hang Snatch Pull Below the knee Snatch 7
CrossFit W.O.D: Strength: 15 min find RM1 for the Power Snatch Metcon: For time: 15-12-9-6-3 rep of: Front Squat (#70/45) Box Jump overs Endurance: 2000/1500m Row // 120/90 cal Bike 100 Wallballs (#10/6) 50 Burpees 100 Box Jump overs
CrossFit W.O.D: Strength: E2MOM for 12min: weighted pull up 5-5-5-3-3-3 Metcon: For Time: 100 Double under 40 Push-ups 30 Jump Squats 20 Handstand Push Ups 30 Jump Squats 40 Push-ups 100 Double under