Saturday - 020515
Strength: Overhead Squat 2-2-2-1-1-1
Metcon: 7 Rounds for time: 10 O.H Walking Lunges steps (#20/10) 6 DeadLifts (#100/60) 2 Muscle-ups
Read more
Saturday - 131225
CrossFit W.O.D Skill: 12:00 Min Practice Double Unders Metcon: 25:00 Min AMRAP, In Pairs: 10 Deadlifts #100/70kg 20 V-ups 30 Air Squats *When Partner A works, Partner B Performs a 2KB Farmer's Carry for max Distance #2x16/24kg
Friday - 121225
CrossFit W.O.D Strength: E02:00x7 Sets: *Build up to a heavy complex: (1+1+2) Clean Pull Squat Clean Front Squats Metcon: 12:00 Min AMRAP: 4 Wallwalks 8 T2b 16 KB Swing #24/16kg 32 Double Unders Weightlifting Part 1: 5-6 sets: 3 pos. Deadlift 1 High
Thursday - 111225
CrossFit W.O.D Strength: Romanian Deadlift 8-8-8-6-6-6 In B\W Sets: 30-40 Sec Weighted Plank Hold Metcon: For Time: 20 Bar Muscle Ups 40 Hang Power Cleans #60/43kg 60 Lateral Burpees Over The Bar Endurance For Time: 200-400-600-800-1000m Row (Or Twice the distance on the bike) 15 KB
Wednesday - 101225
CrossFit W.O.D Strength: Tempo Strict Press: 6-6-6-4-4-4 *@1251 Tempo: 2 sec at the top, 5 sec on the way down. Metcon: 20:00 Min EMOM For Max Reps On Each of the following: 1.) Cals Row\Bike 2.) Push-Ups 3.) Air Squats 4.) Barbell STOH #42/30kg CrossFit