Monday - 061025
CrossFit Strength: Strength: Tempo Strict Press (@x232) 5-5-4-4-3-3 Metcon: 14min AMRAP of: 10 Hang power Clean (#60/40) 2-4-6-8-10-12… Strict Handstand Push-ups Burpees over bar
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Sunday - 051025
CrossFit W.O.D: Strength: 14min Build Heavy Complex for: 1 Clean Pull 1 Power Clean 1 Push Jerk Metcon: 4 Rounds for time: 20 Sit-ups 10 Dual DB Front Squat (#22.5/15x2) 5 Bar muscle ups CrossFit Strength: Part A: 20min Build Heavy Rep of Pause Back Squat
Saturday - 041025
CrossFit W.O.D: Strength: Bench Press 5-5-5-5-5 Metcon: 4 Rounds For time: 20 KB Swing (#24/16) 20m KB overhead Lunges (#24/16) 5 Sandbag Clean (#75/45)
Friday - 031025
CrossFit W.O.D: Strength: 12min Build up to heavy complex: 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean Metcon: 20min AMRAP of: 21 Dual DB Deadlift (#22.5/15x2) 15 Toes-to-bar 9 Dual DB Thruster (#22.5/15x2) 60 Double unders Wieghtlifting: Part 1- 5-6
Wednesday - 011025
CrossFit W.O.D: Strength: Back Squat 4-4-3-3-2-2 Metcon: E2.5MOM for 15min: 15/12 Cal Row // 12/9 Bike 8 Power Clean (#60/40) 2 Wallwalk
Tuesday - 300925
CrossFit W.O.D: Strength: Push Press 4-4-3-3-3 Metcon: For Time: 50 Box jump overs 50 Sumo Deadlift-high pull (#43/30) 50 Push-ups 50 Front Squat (#43/30) 50 V-ups Endurance: 38min AMRAP of: 400m Run 20 KB Swing (#16/12) 15 Tuck-ups 10 Burpees to target
Monday - 290925
CrossFit W.O.D: Strength: Every 1.5min for 12min: 1 Snatch Pull 1 Power Snatch Metcon: 5 Rounds for time: 400m run 15 Wallball (#10/6) 10 Chest-to-bar Endurance: Evrey 4min for 36min: 15 Dual DB Thruster (#15/10x2) 15 Box jumps 10 Knee to elbow 10 Dual DB
Sunday - 200925
CrossFit W.O.D: Strength: Deadlift 5-5-4-4-3 Metcon: 11min AMRAP of: 2 Rope climb 4-8-12-16… Hang Power snatch (#43/30) Burpees over bar CrossFit Strength: Part A: Pendlay Row 5-5-3-3-2-2 Part B: 4 Sets: 3 Weighted Pull-ups + 8/8 Upright Row Metcon: 6min EMOM of: min1- Sandbag Clean (#75/45)
Saturday - 270925
CrossFit W.O.D: Strength: Overhead Squat 5-5-4-4-3 Metcon: E2MOM For 10min: 10 Box Jumps over 6 Dual DB Hang Squat Clean (#22.5/15x2) 2 Bar muscle ups
Friday - 260925
CrossFit W.O.D: Strength: Bulgarian Split squat 6-6-6-4-4 Metcon: 5 Rounds for time: 15 Wallball (#10/6) 15 KB Sumo Deadlift high-pull (#32/24) 15 KB Russian swing (#32/24) Weightlifting: Part A: Hang Squat Snatch 3x3 @65-70% 6x2 @75-90% Part B: Clean pull Hang squat clean Front squat
Thursday - 250925
CrossFit W.O.D: Skill: 15min Practice handstand Free/walk Metcon: 6 Rounds: 2:30min AMRAP- 45 sec rest: 10 Front Squat (#60/40) 15 Burpees over bar 10 Hang Power Clean (#60/40) Endurance: 10 Rounds For time: 250/200m Row // 12/9 Cal Bike 10 Wallballs (#10/6)
Wednesday - 240925
CrossFit W.O.D: Strength: Weighted Chin-ups 3-3-2-2-1 + 30 Sec Dual Plate Pinch hold (just 4 set) Metcon: 16min AMRAP of: 400m Run 20 m KB Suitcase Lunges (#24/16x2) 10 Toes-to-bar
Tuesday - 230925
CrossFit W.O.D: Strength: Every 2min for 12min 2 Squat Clean Metcon: 5 Rounds For time: 9 Dual DB Shoulder to overhead (#22.5/15x2) 6 Dual DB Step-overs (#22.5/15x2) 3 Sandbag Clean (#75/45)
Monday - 220925
CrossFit W.O.D: Strength: Tempo Front Squat (@32x2) 3-3-3-2-2 Metcon: 15min EMOM for Max Rep: min1- Hang Squat Clean (#50/35) min2- Ring Dip min3- Cal Row/Bike
Sunday - 210925
CrossFit W.O.D: Strength: Push jerk 4-4-4-3-3 Metcon: For Time: 60 Double unders 45 KB Swing (#24/16x1) 30 Pull-ups 5 Wall walk 60 Double unders 5 Wall walk 30 Pull-ups 45 KB Swing (#24/16x1) 60 Double unders CrossFit Strength: Part A: Front Squat 4-4-3-3-2-2 Part B: 3-4
Friday - 190925
CrossFit W.O.D: Strength: Pause Back Squat 4-4-3-3 *3 sec pause at the bottom Metcon: For time: 90 Sit-ups 60 Push-ups 30 Dual DB Step-over (#22.5/15x2) 15 Burpees to-target Weightlifting: Part 1: 5-6 sets: 2 High Hang squat Clean 2 Push press 40-60 % Part 2: Build to