Saturday 180426
CrossFit W.O.D
Strength:
4 SuperSets:
5 Weighted Push Ups
6\6 Weighted Box Step Ups
15-20 Sec L-sit Hold
Metcon:
5 Rounds For Time:
200M Run
15m HS Walk
30 Jumping Lunges
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Friday 170426
CrossFit W.O.D Strength: Sumo Deadlift 5X5 Metcon: E02:00MOM, Alt x 8 Rounds: (AMRAP) 1.)10 Hang Power Snatch #43/30kg 20 V-Ups 2.)2 Rope Climbs 4 WallWalks 6 SDHP #43/30kg CrossFit Weightlifitng Part 1: 5-6 sets: 2 Tall Snatch 40-50% *Part 2: From Blocks Snatch
Thursday 160426
CrossFit W.O.D Strength: 14:00 Min Build Up to a 4 T&G Power Snatches. Metcon: For Time: 80 Goblet Squats #1x22.5/15kg 60 DB Snatches 40 Toes To Bars 20 Burpee Pull Ups *E02:00MOM (Inculding 00:00) 30 Double Unders CrossFit Endurance Part A:
Wednesday 150426
CrossFit W.O.D Skill: 20:00 Min Handstand Practice Metcon: 14:00 Min AMRAP: 12/9 Cals Bike 15 Plate OverHead Lunges #20/15kg 18 Plate Over-Head Sit-Ups CrossFit Strength Part A: Weighted Pull Ups 4-4-3-3-2-2 Part B: 4 SuperSets Of: 10 Barbell Good-Mornings 10 Alternating Goblet Cossack Squats
Tuesday 140426
CrossFit W.O.D Strength: 4 SuperSets Of: 5 Weighted Dips 8\8 DB Bent-Over Rows 30 Sec Weighted Hollow Hold Metcon: 3 R.F.T: 75 Double Unders 50 Air Squats 25 KB Swings #24/16kg CrossFit Endurance E04:00MOMx4 Rounds: 15\12 Cals Bike 10 DB Goblet Squats