Monday - 250121
Strength:
4 Sets:
7/7 Single-leg Good Mornings
7 Strict HSPU
20sec Handstand Hold
Metcon:
For time:
80 Thrusters
100 Power Cleans
120 Swings
*Split reps as you like
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Sunday 310526
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 1 Clean&Jerk Metcon: For time: 8-16-24 Hang Power Cleans #60/43kg *50 Double Unders After Each set CrossFit Strength Part A: Pendlay Rows 5x5 Part B: 3 SuperSets Of: 8\8 1KB Single Legged Romanian Deadlift 00:30 Sec Side
Saturday 300526
CrossFit W.O.D Stength: Narrow Grip Bench Press 10-10-10-8-8-8 Metcon: 3 R.F.T: 20 Box Jumps #60/50cm 400m Run 20 DB Snatch #1x22.5/15kg
Friday 290526
CrossFit W.O.D Skill: 14:00 Min Practice Double Unders Metcon: E02:00MOMx6 Rounds, Alt: 1.) 15\12 Cals Row **Into Max Wall Ball Shots #10/6kg For The Remaining. 2.)15 Dual DB Hang Squat Cleans #2x22.5/15kg **Into Max Bar Muscle Ups For The Remaining. **01:
Thursday 280526
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-10-8-8-6-6 Metcon: 15-12-9 Thrusters #43/30kg Toes To Bars CrossFit Endurance E05:00MOMx6 Alt. Rounds: 1.)500\400m Row 10 2KB Thrusters #2x16/12kg *Into Max Distance Burpee Broad Jumps 2.)1000\800m bike 10 2KB Hang C&J *Into