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)
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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
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