Saturday - 091021
Strength:
Weighted Chinups
4-4-4-4-4
Metcon:
6 Rounds for time:
3 Power Cleans (#70/45)
6 Front Rack Lunges (#70/45)
9 Toes-to-bar
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Monday - 031125
CrossFit W.O.D: Strength: Pause Back Squat 4-4-4-3-3 *Every rep 2 sec at the bottom Metcon: EMOM for 15min for Max rep: min1- Max Cal Row/Bike min2- Max Handstand Push-ups min3- Max Deadlift (#100/70) Endurance: 7 Rounds For time: 1 Stairs ascend with kb (#16/12x1) 10
Sunday - 021125
CrossFit W.O.D: Strength: 4 Super sets: 8 Dual DB Z-press + 8/8 KB Bent over row (on box/bench) Metcon: 19min AMRAP of: 400m Run 20 DB Snatch (#22.5/15x1) 20 DB Goblet Squat (#22.5/15x1) CrossFit Strength: Part A: Front Squat 3-3-3-2-2-2 Part B: 4
Saturday - 011125
CrossFit W.O.D: Strength: 4 super set: Weighted Dip 5-4-4-3 + 20-30 Sec Side Plank (every set different side) Metcon: 18min AMRAP of: 30m Handstand Walk 10 Dual DB Thruster (#22.5/15x2) 20 Sit-ups 5 Bar muscle-ups
Friday - 311025
CrossFit W.O.D: Strength: Back Squat 4-4-3-3-3 Metcon: For Time: 10 Dual DB Snatch (#22.5/15x2) 20 KB Swing (#32/24) 30 Dual DB Step-overs (#22.5/15x2) 20 KB Swing (#32/24) 10 Dual DB Devil Press (#22.5/15x2) Weightlifting: Part 1: 5 sets: Muscle Snatch