Monday - 161023

Strength:
Dual DB Seated Arnold Press
7-7-6-6-5-5
20sec Side Plank after each set (alternate sides every set)
Metcon:
4 Rounds for time:
Run 200m
14 DB Power Cleans (#22.5/15,x2)
Run 200m
24 Pushups
Strength:
Dual DB Seated Arnold Press
7-7-6-6-5-5
20sec Side Plank after each set (alternate sides every set)
Metcon:
4 Rounds for time:
Run 200m
14 DB Power Cleans (#22.5/15,x2)
Run 200m
24 Pushups
CrossFit W.O.D: Skill: Handstand Push-ups ADV. Find RM1 for Deficit Strict/kip Handstand Push-ups Metcon: 6 Round for time: 15 V-ups 10 Box jump over 5 Hang Cluster (#50/35) CrossFit Strength: Part A: Pendlay Row 5-5-4-4-3-3-2-2 Part B: 3 Super Sets: 10/10 DB Upright Row + 5-8
CrossFit W.O.D: Strength: Push Press 5-5-3-3-2 + 8/8 DB Upright Row Metcon: “Open-23.2A” Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 7.5m + 7.5m) *Add 5 burpee pull-ups after each round.
CrossFit W.O.D: Strength: E2MOM for 12 Min Power Snatch 3-3-3-2-2-2 Metcon: 3 Rounds for time: 10 Hang Power Snatch (#50/35) 20 DBs Suitcase Lunge (#22.5/15, x2) 30 Sit ups Weightlifting: Part 1: 10 sets: 1 Snatch Balance 65-90% Part 2: Pausing Snatch Snatch 8 x
CrossFit W.O.D: Strength: Tempo Front Squat (@33x2) 4-4-3-3-2-2 Metcon: For Time: 400m Run 30 Toes-to-bar 30 DBs Squats (#22.5/15x2) 30 DBs Push Press (#22.5/15x2) 400m Run CrossFit Endurance: 40min AMRAP of: 30 Medball Cleans (#10/6) 20 V-ups 10 Burpees Box Jump *Every 5