Saturday - 231021
Strength:
Weighted Pullups
5-5-5-3-3
Metcon:
In Pairs, i-go-you-go
AMRAP in 18min of:
4 Deadlifts
3 Hang Power Cleans
2 Thrusters
*Rx: #70/45
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Sunday - 301125
CrossFit W.O.D: Strength: Deadlift 6-6-4-4-3-3 Metcon: 12min EMOM for max rep: min1- Max KB Goblet Lunges (#32/24) min2- Max KB Sumo deadlift high pull min3- Max Burpee Pull-ups CrossFit Strength: Part A: 20min Build up to RM2 Front Squat Part B: 3-4 Sets of: 8/8 Bulgarian
Saturday - 291125
CrossFit W.O.D: Strength: 5 Super sets: Weighted Dip 4-4-3-3-3 + 30 Sec L-sit Metcon: For Time: 100 Double unders 20 Chest-to-bar 40m Handstand walk 60 Plate Ground-to-overhead (#20/15) 100 Double unders
Friday - 281125
CrossFit W.O.D: Strength: 14min Build up to heavy complex: 1 Squat Clean 1 Hang Squat Clean 1 Push-jerk Metcon: 20min AMRAP of: 10 Burpees Box jumps 20 Dual DB Deadlift (#22.5/15) 10 Dual DB Shoulder-to-overhead(#22.5/15) 20 Dual DB Front rack lunges(#22.5/
Thursday - 271125
CrossFit W.O.D: Strength: Tempo Back Squat (@22x3) 4-4-4-3-3 Metcon: 8 Rounds For Time: 6 Alt. Devil press (#22.5/15x1) 6 Toes-to-bar Endurance: 38min AMRAP of: 1 stairs ascend 20 DB Snatch (#15/10x1) 20 KB Goblet Lunges(#16/12) 10 Burpees to target