Saturday - 121220
Metcon:
For time:
Run 1000m
Then:
16-14-12-10-8-6-4-2
Devil-Press (#22.5/15, 1)
Weighted Step-ups
Then:
Run 1000m
75 Hollow Rocks
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Thursday - 140825
CrossFit W.O.D: Strength: Pause Back Squat 4-4-3-3-2-2 *3 sec pause at the bottom Metcon: Every 3min for 15min: 6 Hang Squat Clean (#60/40) 9 Burpee Pull-ups 12 Toes-to-bar Endurance: 3 Rounds of: 6min AMRAP of: 15 Box Jumps 10 Alt. Devil Press (#15/10x1) -1min Rest- 6min
Wednesday - 130825
CrossFit W.O.D: Strength: Bent Over Row 5-5-4-4-3 Metcon: 4 Rounds For Time: 400m Run 16 DB Snatch (#22.5/15x1) 15/12 Cal Row // 12/9 Cal Bike 3 Wall Walk CrossFit Strength: Part A: Bench Press 18min Build RM3 for the bench press Part B: 3-4 sets
Tuesday - 120825
CrossFit W.O.D: Strength: 14min Build up to heavy complex: 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Metcon: 10Min AMRAP of: 10 Wall Ball (#10/6) 16 Medball Overhead Lunges (#10/6) 2 Rope Climb Endurance: 40min AMRAP: 500/400 m Row 10 Pull-ups 15 Plate
Monday - 110825
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 + 15-20 Hollow-rock Metcon: 8 Rounds For Time: 8 Push-press (#43/30) 14 Box Jumps overs CrossFit Strength: Part A: Back Squat 5-5-5-3-3-3 Part B: 4 Super Set: 5/5 Goblet Cossack squat + 20-30 Sec L-sit Metcon: 3 Rounds For time: 10 KB