Saturday - 221114
Strength: Weighted Pullups 3-3-3-3-3
Metcon: AMRAP in 7min of: 5 Hang Cleans (#60/40) 7 K2E
Rest 2min and then:
AMRAP in 7min of: 10 DeadLifts (#60/40) 10 Pushups
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Wednesday241225
CrossFit W.O.D Strength: On A 12:00 Min running Clock, Build Up to a 3RM Tng Power Cleans Metcon: 20:00 Min AMRAP: 5 Power Cleans #43/30 10 Lateral Burpees over the bar 15 Jump Squats CrossFit Strength Part A: Weighted Dips 5-5-4-4-3-3 Part B: 3-4 Supersets:
Tuesday 231225
CrossFit W.O.D Strength: Paused front Squats 4-4-3-3-2-2 (2 sec Pause at the bottom of each rep) Metcon: 3 R.F.T: 400m Run 15 Toes To Bars 9 Thrusters #43/30 CrossFit Endurance Part 1: C2 Rower: 500m Test For Time speed Rest 03:00 min Into 3
Monday 221225
CrossFit W.O.D Skill: 15:00 Min Handstand Practice Metcon: E02:00MOMX6 Rounds: 2 Ring Muscle Ups 4 Burpee Box Jumps#60/50cm 8 2DB Devil's Press #2x22.5/15kg CrossFit Endurance 40:00 Min EMOM: 1.) 20 Walking Lunges 2.) 15 Plate GTOH #15/10 3.
Sunday211225
CrossFit W.O.D Strength: Strict Press E02:30MOM x 5 Sets: 5 Reps, Build up for a heavy 5 for the day Metcon: For Time: 10 Hang Clusters #40/30 20 C2b Pull Ups 30 Push Ups 40 Sit-ups 50 Double Unders 61 KB Swings #16/24 50 Double