Saturday - 280924
CrossFit WOD:
Strength:
Back Squat
16min build up to an RM2
Metcon:
AMRAP in 16min of the ladder:
3-6-9-12… +3
Squat Cleans (#43/30)
Toes-to-bar
Pushups
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Wednesday - 301024
CrossFit WOD: Strength: Push-Press 12min build up to an RM3 Metcon: For max reps: E5MOM for 15min (3sets): 100 Double Unders 4 Rope Climbs AMRAP DB Box Step-overs (#22.5/15,x2) on remaining time.
Tuesday - 291024
CrossFit WOD: Strength: E1.5MOM for 12min: Snatch Pull + Hang Squat Snatch + Overhead Squat (1+1+1) Metcon: 7 Rounds for time: Row 150/100m 8 Toes-to-bar 8 Box Jump Overs Endurance: 4 Rounds for time: Run 1600-800-400-200m 40 Situps 30 Air-Squats 20 Plate G2OH (#15/10)
Monday - 281024
CrossFit WOD: Strength: Sumo Deadlift 3-3-3-2-2 *Rest 3:00 Metcon: For time: 50 Jumping Lunges 25 KB Swings (#32/24) 50 V-Ups 25 KB Swings Endurance: For time: 50-40-30-20-10 Box Jumps Knees-to-elbows Run 800m
Sunday - 271024
CrossFit WOD: Skill: 20min Handstands Practice Metcon: AMRAP in 14min of: 5-10-15-20… +5 Pullups 4 Hang Power Cleans (#60/40) 3 Front Squats