Saturday - 110223
Strength:
Weighted Dips (bars/rings)
5-5-4-4-3-3
Metcon:
AMRAP in 20min of:
Run 400m
12m Handstand Walk (6m x2)
35 Double Unders
3 Sandbag Over Shoulder (#75/45)
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Saturday - 260725
CrossFit W.O.D: Strength: Pause Overhead Squat 3-3-3-2-2 *2 sec pause in the bottom Metcon: 13min AMRAP of: 5-10-15-20-25… DB Snatch (#22.5/15x1) Alt. DB Hang Squat Clean (#22.5/15x1) *50 Double unders (every round)
Friday - 250725
CrossFit W.O.D: Skill: 15min Practice kipping Handstand push-ups adv.- find RM1 Deficit kipping/strict handstand push-up Metcon: 20min AMRAP (IGYG)of: 20 Dual DB Step-overs (#22.5/15x2) 30 Dual DB Shoulder-to-overhead (#22.5/15x2) 40 Sync. Sit-ups Weightlfting: Part 1: 5 sets: 2 Muscle Snatch from
Thursday - 240725
CrossFit W.O.D: Strength: Romanian Daedlift 8-8-6-6-6 + 10-15 leg raises (just 3 stes) Metcon: 21-15-9 of: Power Snatch (#43/30) Burpees over bar Toes-to-bar Endurance: EMOM for 40min: 1min- Wallball (#10/6) 2min- DBs Thruster (#15/10x2) 3min- Max Burpees borad jump 4min- Cal Row/Bike 5min-Rest
Wednesday - 230725
CrossFit W.O.D: Strength: Push Jerk 3-3-3-3-3 Metcon: 2 Rounds of: 3.5min AMRAP of: 5 Devill press (#22.5/15x2) 10 Chest-to-bar -1min rest- 3.5min AMRAP of: 10 Box Jump overs 10 KB Overhead Lunges (24/16x1) -1min rest- CrossFit Strength: Part A: Front Squat 5-5-4-4-3-3-3 Part