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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Tuesday - 080725
CrossFit W.O.D: Strength: Push-press 5-5-4-4-3-3 Metcon: 7min AMRAP of: 5-10-15-20 Overhead Lunges (#22.5/15x1) Cal Row/Bike -1min Rest- 7min AMRAP of: 10 Hang Power Snatch (#43/30) 20-40-60-80-100… Double unders Endurance: 6 Rounds for time: 20 plate Ground to overhead (#20/15) 1000/800m Row 20
Monday - 070725
Crossfit W.o.D: Strength: Every 2min For 14min Build Heavy complex: 1 Hang Power Clean 1 Front Squat 1 Hang Squat Clean Metcon: 5 Rounds For time: 400m run 20 KB Russian Swing (#32/24) 10 Chest-to-bar Endurance: 38Min AMRAP of: 400m Run 15 Devill press (#15/10x2) 15
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