Saturday - 250125
CrossFit W.O.D:
Strength:
Strict Press
3-3-3-2-2-1-1
Metcon:
18 Min AMRAP of:
30 Medball Cleans (#10/6)
30m Walking Lunges
20 DBs Push Press (#22.5/15x2)
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Sunday - 260125
CrossFit W.O.D: Strength: Front Rack Lunges 8-8-6-6-4-4-4 Metcon: For Time 3-6-9-12 of: Overhead Squat (#60/40) Burpees Pull-ups CrossFit Strength: Part A: Back squat 20min find RM3 Part B: 3 Super set 10-15 Heel elevated Goblet Squat + 40-60 Sec Heavy Sandbag/Dual KB Hold *1-2 min rest between
Friday - 240125
CrossFit W.O.D: Strength: Box Squat 5-5-3-3-3 Metcon: 5 Round for time: 20 KB Swing (#32/24) 20/15 cal Row // 15/12 cal Bike 15 Ring Dips 200m Run Weightlifting: Part 1: 8 sets: 2 Snatch Balance 50-75% Part 2: Hang Snatch Pull Below the knee Snatch 7
Thursday - 230125
CrossFit W.O.D: Strength: 15 min find RM1 for the Power Snatch Metcon: For time: 15-12-9-6-3 rep of: Front Squat (#70/45) Box Jump overs Endurance: 2000/1500m Row // 120/90 cal Bike 100 Wallballs (#10/6) 50 Burpees 100 Box Jump overs
Wednesday - 220125
CrossFit W.O.D: Strength: E2MOM for 12min: weighted pull up 5-5-5-3-3-3 Metcon: For Time: 100 Double under 40 Push-ups 30 Jump Squats 20 Handstand Push Ups 30 Jump Squats 40 Push-ups 100 Double under