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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Sunday - 070925
CrossFir W.O.D: Strength: Front Squat 4-4-4-4-4 Metcon: 10Min AMRAP of: 12 Front rack Lunges (#43/30) 8 Burpees over bar 4 Bar muscle ups CrossFir Strength: Part A: Back Squat 5-5-4-4-3-3 Part B: 4 sets: 10/10 Suitcase KBs/DBs deficit Lunges *1-1.5min rest between set Metcon:
Saturday - 060925
CrossFit W.O.D: Strength: Thruster (from rig) 4-4-3-3-3 + 30 Sec L-sit Metcon: 12min EMOM for max rep of: 1min- Max Medball Clean (#10/6) 2min- Max Medball Sit-ups (#10/6)
Friday - 050925
CrossFit W.O.D: Strength: Back Rack Lunges 6-6-6-4-4 Metcon: 10 Rounds For time: 12 DB Snatch (#22.5/15x1) 8 Handstand Push-up Weightlifting: Part 1; 5-6 sets: 2 Muscle Snatch 1 Drop Snatch 40-60 % Part 2: Squat Snatch 5 x 2 60-70% 5 x 1 75-90% 3 x 1
Thursday - 040925
CrossFit W.O.D: Strength: Push-press 5-5-4-4 Metcon: 9min AMRAP of: 20/16 Cal Row // 15/12 Cal Bike 10 Deadlift (#120/90) -1min Rest- 9Min AMRAP of: 10-20-30-40… KB Swing (#24/16) KB Goblet Lunges (#24/16) Endurance: 3 Rounds: 6min AMRAP of: 40 Double unders 10 Dual DB