Saturday - 090422
Strength:
Weighted Pullups
6-6-4-4-2-2
Metcon:
5 Rounds for time:
Row 300/250m
6 Front Squats (#70/45)
15m Handstand Walk
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Saturday 120926
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 1 Legless Rope Climb 00:40 Sec Weighted Plank Metcon: 10 R.F.T: 1 WallWalk 3 Power Cleans #60/43kg 5 Front Squats 7 Sit-Ups
Friday 110926
CrossFit W.O.D Strength: Weighted Ring Dips 5-4-4-3-3 Metcon: For Time: 10 Bar Muscle Ups 15 Burpee Box Jump Overs #60/50cm 50 V-Ups 15 Burpee Box Jump Overs 10 Bar Muscle Ups
Thursday 100926
CrossFit W.O.D Strength: Bulgarian Split Squats: 8-8-6-6-6 (Each Leg) 00:30 Sec Side Plank\Side In Between sets. Metcon: 4 R.F.T: 400m Run 15 Push Ups 25 Russian KB Swings #32/24kg CrossFit Endurance Part A: 5x500/400m Row 01:30 min Rest In B\W
Wednesday 090926
=CrossFit W.O.D== Strength: E02:00MOMX8 Sets: 1 Clean&Jerk Metcon: 05:00 Min AMRAP- 10 Thrusters #43/30kg 30 Double Unders 02:00 Min Rest Into- 05:00 Min AMRAP- 15/12 Cals Bike 10 Clean&Jerks CrossFit Strength Part A: Good Morning 8-8-6-6-6 Part B: