Saturday - 230324
CrossFit WOD:
Skill:
15min Handstands practice
Metcon:
3 Rounds for time:
Run 400m
21 KB Swings (#24/16)
15m Handstand Walk (7.5m x2)
9 Burpees
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Saturday-281224
CrossFit W.O.D: Strength: 4 Sets: 3 OverHead Squat + 6/6 Split Stance Single Arm Kettlebell Romanian Deadlift Metcon: In Teams of 2 (I.G.Y.G) 3 Rounds: 200 Double under 40 Wall Ball (#10/6) 30 Box Jump Over 20 Synchro Burpees *One Work and one Front
Friday-271224
CrossFit W.O.D: Strength: 5 Sets 5 Pendlay row + 30 Sec Dual Plate Pinch hold Metcon: 10 Min AMRAP of: 1 Legless Rope Climb 10 Goblet Lunge (#32/24) 15 KB Swing (#32/24) Weightlifting: Part 1: 6 sets: 2 Tall snatch 40-50% Part 2: From Blocks: Snatch Pull
Thursday-261224
CrossFit W.O.D: Strength: 12 Min build up to: 1 Hang Power Snatch + 1 Low Hang Power Snatch (below the knee) Metcon: 5 Round for time: 10 DBs Thruster (#22.5/15x2) 15 Pull Up 20 Box Jump *every 3 min (inc. 00:00) 25 Double under Endurance: Every
Wednesday-251224
CrossFit W.O.D: Strength: 15 min build heavy set of: 1 Push Press + 1 Push Jerk (*pause 2 sec in dip) 1 push jerk Metcon: 3 Rounds For Time: 500/400 M Row 15 Dual DBs Hang Squat Clean (#22.5/15x2) 10 Push ups 3 Wall Walk