Monday - 220321
Strength:
16min build load for the complex:
Clean Pull + Squat Clean (2+1)
Metcon:
3 Rounds for time:
Run 400m
21 Toes-to-bar
50 Air-Squats
3 Rope Climbs
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Friday 130226
CrossFit W.O.D Valentines Day W.O.D! 30 Min AMRAP, IGUG, 20 Reps Of Each: V – Ups A ir Squats L eg Raises E explosive Push-Ups N o Jump Burpees T uck-Ups I nverted Row\Ring Row N o Jump burpees E xplosive Lunges S it-Ups
Thursday 120205
CrossFit W.O.D Strength: Deadlift E03:00MOMx6 Sets: 5-5-3-3-2-2 Metcon: 12:00 Min AMRAP: 30 Double Unders 10 Ring Dips 5 Deadlifts #100/70kg CrossFit Endurance 2 Rounds For Time: 1600m Run 70 KB Swings #16/12kg 35 Box Jump Overs #60/50cm
Wednesday 110226
CrossFit W.O.D Strength: E02:00MOMx7 Sets: Build Up To 2 heavy STOH (From Rack) Metcon: For Time: 30 2DB Box Step Overs #2x22.5/15 60 Pull-Ups 30 2DB Box Step Overs CrossFit Strength Part A: Push Press 5x5 *Build Up to A @2RIR Part B: 4 Supersets:
Tuesday 100226
CrossFit W.O.D Strength: Weighted Pull-Ups 3-3-3-2-2-2 + 20-30 Sec Weighted Hollow Hold B\W Sets. Metcon: 16:00 Min EMOM: (For Max Reps) 1.)Box Jumps #60/50cm 2.)Alt. Lunges 3.) HSPU 4.) Sit-Ups CrossFit Endurance E06:00MOMx6 Alt Rounds: 24/18 Cals Row + 15 Dual DB Hang