Saturday - 070522
Strength:
Push-Jerk
3-3-3-2-2-1-1
*Rest 1:30
Metcon:
AMRAP in 20min of:
4 Burpees
8 Toes-to-bar
12 Wallballs (#10/6)
20m Sandbag Bear-hug Carry (#75/45)
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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
Thursday - 180925
CrossFit W.O.D: Strength: Strict Press 4-4-3-3-3 Metcon: 15min AMRAP of: 20 Box Jump 15 Pull-ups 10 Front Squat (#60/40) 5 Strict handstand push-up Endurance: 40min AMRAP of: 1 Stairs ascend 20 KB Swing (#16/12) 20 Jumps Squat 20 Sit-ups
Wednesday - 170925
CrossFit W.O.D: Strength: E2MOM for 12min for: 3 Clean Pull 1 Squat Clean Metcon: 8 Rounds for time: 20/15 Cal Row // 15/12 Cal Bike 16 DB Snatch (#22.5/15x1) 12 DB Overhead Lunges (#22.5/15x1) CrossFit Strength: Part A: Bulgarian Split Squat (with bar)
Tuesday - 160925
CrossFit W.O.D: Strength: Deadlift 5-5-5-5-5 Metcon: 11min AMRAP of: 1-2-3… Rope Climb 3-6-9-12… Thruster (#43/30) Endurance: E7mom For 35min: 70 Double unders 20m suitcase Lunges-KB/DB (#16/12x2) 20 KB/DB Shoulder-to-overhead (#16/12x2) 15 Burpees over DB/Kb