Saturday - 170525

CrossFit W.O.D: Strength: Front Squat 5-4-4-3-3 Metcon: 5 Rounds for time: 200m run 15 DBs Hang squat clean (#22.5/15x2) 5 Sandbag clean (#75/45)

Friday - 160525

CrossFit W.O.D: Strength: 14min Find RM1 Weighted dip (bar) Metcon: “FRAN”: 21-15-9 Reps of: Thruster (#43/30) Pull-ups Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch 45-55% Part 2: Deficit Snatch Pull Snatch 8 x 1+1 65-80% 5 x 0+1 85-90% Part 3:

Thursday - 150525

CrossFit W.O.D: Strength: Overhead Squat 3-3-3-3-3 + 30 Sec L-sit (Ring/box/parallettes) Metccon: For time: 50/42 Cal Row // 36/28 Cal Bike 40 Deadlift (#100/70) 60 Dual DB Step-overs (#22.5/15x2) 80 Push-ups Endurance: E5MOM for 40min: 400m Run 10 Box jump overs 16 DB

Wednesday - 140525

CrossFit W.O.D: Strength: E2MOM for 14min Build heavy set 2 Hang Cluster Metcon: 5min AMRAP of: 40 Double unders 4-8-12-16.. Chest-to-bar -1min Rest- 5min AMRAP of: 15 V-ups 10 KB Goblet Lunges (#24/16) CrossFit Strength: Part A: Front Squat 4-4-3-3-2-2-2 Part B: 4 Sets: 8-12 Dual DB

Tuesday - 130525

CrossFit W.O.D: Strength: Deadlift 5-5-3-3-2 Metcon: 14min AMRAP of: 400m Run 15 Wallballs (#10/6) 10 Box Jumps Endurance: 40min AMRAP of: 1,000/800m Row 20 KB Sumo Deadlift high pull (#16/12) 30 KB swing (#16/12) 40 Squat Jumps

Monday - 120525

CrossFit W.O.D: Strength: Strict Press 3-3-2-2-1-1 Metcon: Evrey 4min for 20min: 10 Toes-to-bar 10 Hang Power Clean (#43/30) 10 burpees over bar 10 Front Squat (#43/30) Endurance: 8 Rounds for time: 50 Double unders 15 Medball cleans (#10/6) 15 Plate Ground to overhead (#20/15)

Sunday - 110525

CrossFit W.O.D: Strength: 16min Build up to heavy complex: 1 Power Clean 1 Front Squat 1 Hang Power Clean Metcon: 10min AMRAP of: 15 Jump Squat 10 KB Swing (#32/24) 2 Rope Climb CrossFit Strength: Part A: 16mim Build up to RM1 Strict Press Part B: 3-4

Saturday - 100525

CrossFit W.O.D: Strength: Thruster (from the rack) 4-4-3-3-2-2 Metcon: 5 Rounds for time: 24/18 Cal Bike // 30/24 Cal Row 20 Squat Jumps 16 Alt. DB Snatch (22.5/15,x1) 10 HandStand push-ups

Friday - 090525

CrosssFit W.O.D: Strength: E2mom For 12min: Weighted Push-ups 5-5-3-3-2-2 Metcon: 20min AMRAP of: 400m Run 10 Deadlift (#100/70) 15 Pull-ups 20 Wallballs (#10/6) Weightlifting: Part 1- 5 sets: 2 Muscle Snatch 1 High Hang squat Snatch 40-50% Part 2- Snatch Pull Pausing snatch (pause below the

Thursday - 080525

CrossFit W.O.D: Strength: Pause Back Squat 3-3-3-2-2-2 *Every rep 3 sec in the bottom Metcon: 4min AMRAP of: 12/9 Cal Row 10 Dual DB Push press (22.5/15,x2) -1min Rest- 4min AMRAP of: 30 Double unders 1-2-3-4-5… Wallwalk Endurance: 38min AMRAP of: 20 Hang DBs

Wednesday - 070525

CrossFit W.O.D: Strength: 15min practice work to Handstand push-ups ADV. - find RM1 deficit Handstand push-ups Metcon: E3MOM for 15min: 20 KB Sumo Deadlift high pull (#32/24) 14 Goblet Lunges (#32/24) 3 Ring muscle ups CrossFit Strength: Part A: Push Press 18min Find to RM2 Part

Tuesday - 060525

CrossFit W.O.D: Strength: 4 Super sets: 5 pendlay row + 45-60 Sec Sandbag bearhug hold *1-1.5min rest between set Metcon: For time: 50 Air Squat 30 Push Jerk (#50/35) 50 Air Squat 20 Push Press (#50/35) 50 Air Squat 10 Strict Press (#50/35) Endurance: 3

Monday - 050525

CrossFit W.O.D: Strength: Evrey 2min For 14min: 1 Power snatch 1 Hang Squat Snatch 1 Overhead Squat Metcon: For Time: 8-7…1 Squat Clean (#60/40) Strict Ring Dips Endurance: Every 8min for 40min: 800m Run 20 Knee to elbow 30 DBs Thruster (#15/10,x2) 40 Sit-ups

Sunday - 040525

CrossFit W.O.D: Strength: Bulgarian Split Squat 8-8-8-6-6-6 Metcon: 8 Rounds For time: 5 Burpees 7 DB Split Jerk (L) (#22.5/15,x1) 5 Burpees 7 DB Split Jerk (R) (#22.5/15,x1) CrossFit Strength: Part A: 22min Find RM1 Deadlift Part B: 3 Super sets: 12/

Saturday - 030525

CrossFit W.O.D: Strength: 14min Build up to RM2 for the Split Jerk Metcon: 5 Rounds for time: 200m Farmer carry (#24/16,x2) 70 Double unders 20 Goblet Squat (#24/16)

Friday - 020525

CrossFit W.O.D: Strengt: Romanian Deadlift 6-5-5-4-4 Metcon: 16min AMRAP of: 15 KB Swing (#24/16) 10 Burpees to target 200m Run -1min Rest between rounds- Weightlifting: Part 1: 6 sets: 2 Tall Snatch 40-50% Part 2: From block (below the knee) Pausing Snatch (3 sec pause above the