Saturday - 111221
Strength:
Front Squat
3-3-2-2-2-2
Metcon:
10 Rounds for time:
16/12 Cal Row
10-9-8-7-6-5-4-3-2-1
Dual DB Power Cleans (#22.5/15,x2)
Toes-to-bar
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Sunday - 060725
CrossFit W.O.D: Strength: Floating Deadlift 8-8-6-6-6 Metcon: 11min AMRAP: 10 Jump Squat 10 Shoulder to overhead (#50/35) 15 Sit-ups CrossFit Strength: Part A: Bench Press 5-5-5-3-3-3 Part B: 4 Super Set: 10 Dual DB Arnould Press + 20-30 Sec Ring Dip hold (at the bottom) Metcon: 3min AMRAP
Saturday - 050725
CrossFit W.O.D: Strength: Bench Press 6-6-4-4-2-2 Metcon: 14min AMRAP of: 5 Sandbag Clean (#75/45) 16 Dual DB Step-ups overs (22.5/15x2) 16m Handstand Walk
Friday - 040725
CrossFit W.O.D: Strength: Overhead Squat 4-4-3-3-3 Metcon: For Time: 120 KB Swing (24/16x1) 80 KB Overhead Lunges (24/16x1) 40 Burpees 20 Strict Handstand Push-ups Weightlifting Part 1: High Hang Muscle Snatch Drop Snatch 6 x 2+1 45-55% Part 2: Snatch First Pull Pausing Snatch -
Thursday - 030725
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 Metcon: 2 Rounds: 5min AMRAP of: 8 Thruster (#43/30) 4 Bar Muscle ups 2 Wallwalk -1min Rest- Endurance: 8 Rounds For time: 60 Double Unders 8 Alt Devil Press (15/10x1) 12 jumps Squat 16 sit-ups