Monday - 250116
Strength:
Push Jerk 3-3-2-2-1
Metcon:
3 Rounds for reps:
2min Wallballs (#10/6)
2min DB Situps (#20/10)
1min 1-arm DB Hang PowerClean & Jerk, alternating (#20/10)
1min REST
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Friday 190626
CROSSFIT W.O.D Strength: Weighted Pull Ups 5-5-5-3-3-3 Metcon: E02:30MOMx6 Rounds: 7 Burpees To Target 30M 2KB Farmer's Carry #2x24/16kg Into Max Reps: Jumping Lunges CrossFit Weightlifting Part 1: 5-6 Sets 1+1 @60-65% Slow Snatch Pull Hip Snatch Part 2: Squat Snatch 3x3 @65-70%
Thursday 180626
CROSSFIT W.O.D Strength: 5 SuperSets: 8/8 1KB Single Legged RDL 6/6 Half Kneeling Bottom Up KB Press Metcon: "DT" 5 rounds for time of: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks ♀ 47.5kg ♂ 70 kg CROSSFIT ENDURANCE Friendly "Eva": 10
Wednesday 170626
CROSSFIT W.O.D Strength: E02:30x6 Sets: 3 Position Snatch Metcon: 15:00 Min AMRAP: 200M Run 15 Wallball Shots #10/6kg 20 Abmat Sit-Ups CROSSFIT STRENGTH Part A: Tempo Front Squats 4x4 @32X1 Tempo Part B: E04:MOMx3 Rounds: 10 2DB Stiff Legged Deadlifts @32X1 Tempo 20-25 Sec
Tuesday 160626
CROSSFIT W.O.D Strength: Tempo Bent-Over Rows 5-5-4-4-4 @1231 20 Sec Side Plank\Per Side After Each Set Metcon: For Time: 16 1DB Alt. Hang Cleans #1x22.5/15kg 32 Box Jumps #60/50cm 64 1DB Front Rack Lunges 32 Box Jumps 16 1DB Alt. Hang Cleans CROSSFIT ENDURANCE