Saturday - 170525
CrossFit W.O.D:
Strength:
Front Squat
5-4-4-3-3
Metcon:
5 Rounds for time:
200m run
15 DBs Hang squat clean (#22.5/15x2)
5 Sandbag clean (#75/45)
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Friday - 160525
CrossFit W.O.D: Strength: 14min Find RM1 Weighted dip (bar) Metcon: “FRAN”: 21-15-9 Reps of: Thruster (#43/30) Pull-ups Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch 45-55% Part 2: Deficit Snatch Pull Snatch 8 x 1+1 65-80% 5 x 0+1 85-90% Part 3:
Thursday - 150525
CrossFit W.O.D: Strength: Overhead Squat 3-3-3-3-3 + 30 Sec L-sit (Ring/box/parallettes) Metccon: For time: 50/42 Cal Row // 36/28 Cal Bike 40 Deadlift (#100/70) 60 Dual DB Step-overs (#22.5/15x2) 80 Push-ups Endurance: E5MOM for 40min: 400m Run 10 Box jump overs 16 DB
Wednesday - 140525
CrossFit W.O.D: Strength: E2MOM for 14min Build heavy set 2 Hang Cluster Metcon: 5min AMRAP of: 40 Double unders 4-8-12-16.. Chest-to-bar -1min Rest- 5min AMRAP of: 15 V-ups 10 KB Goblet Lunges (#24/16) CrossFit Strength: Part A: Front Squat 4-4-3-3-2-2-2 Part B: 4 Sets: 8-12 Dual DB
Tuesday - 130525
CrossFit W.O.D: Strength: Deadlift 5-5-3-3-2 Metcon: 14min AMRAP of: 400m Run 15 Wallballs (#10/6) 10 Box Jumps Endurance: 40min AMRAP of: 1,000/800m Row 20 KB Sumo Deadlift high pull (#16/12) 30 KB swing (#16/12) 40 Squat Jumps