Saturday - 230923
CrossFit WOD
Strength:
Overhead Squat
2-2-2-2-2
@3311
15:00 TC
Metcon:
AMRAP 16
20 DB Step Ups (22.5/15kg, x1)
8 TTB
20 DB Over head Lunge
8 TTB
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Tuesday - 091225
CrossFit W.O.D Weightlifting: On a 15:00 Min Running Clock: *Build Up to a 3RM Hang Power Snatch Metcon: "Karen" For Time: 150 Wallball Shots #10/6 CrossFit Endurance 35:00 Min AMRAP: 50\40 Cals Row 24 KB Swing #16\12 18 Alt. Overhead Plate
Monday - 081225
CrossFit W.O.D Strength: Weighted Chin-Up: 3-3-3-2-2-2-2 *Build Up to A Heavy Double for the day Metcon: "FRAN" For Time: 21-15-9 Thrusters #43/30kg Pull-Ups CrossFit Endurance E04:00MOMX10 Rounds: 400m run 15 Plate GTOH #15/10 Max Sit-Ups In the Remaining
Sunday - 071225
CrossFit W.O.D Strength: Back Squats E02:30MOMx5 Sets: 5 Back Squats Metcon: 18:00 Min AMRAP: 21\18 Cals Row \ 15\12 Cals Bike 15 Toes To Bars 20 Alt DB Snatch #1x15/22.5kg CrossFit Strength: Part A: Tempo Front Squats @41x1 4-4-4-3-3 Part B: On a
Saturday - 061225
CrossFit W.O.D: Strength: Bench Press 5-5-3-3-2-2 Metcon: 10 Rounds For time: 10 Dual DBs Step-overs (#22.5/15x2) 5 Devill press (#22.5/15x2)