Saturday - 080423

Strength:
Push-Jerks (touch and go)
5-5-4-4-3-3
Metcon:
For time:
50 Wallballs (#10/6)
200m DB Farmer Carry (#22.5/15,x2)
50 Wallballs
200m Sandbag Carry (#75/45)
50 Wallballs
200m DB Front Rack Carry (#22.5/15,x2)
Strength:
Push-Jerks (touch and go)
5-5-4-4-3-3
Metcon:
For time:
50 Wallballs (#10/6)
200m DB Farmer Carry (#22.5/15,x2)
50 Wallballs
200m Sandbag Carry (#75/45)
50 Wallballs
200m DB Front Rack Carry (#22.5/15,x2)
CrossFit W.O.D: Strength: 15min find to RM3 for the Push Press Metcon: 20min AMRAP: 400m Run 5 Bar muscle ups 10 Handstand push-ups 15 Goblet Squat (#32/24) CrossFit Strength: Part A: 20min Build up to RM2 Behind The Neck Lunges (1 rep each leg) Part B: 3
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)
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:
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