Saturday - 290723
CrossFit WOD:
Strength:
12min build up load:
Power Clean + Hang Squat Clean (1+1)
Metcon:
AMRAP in 16min of:
20 DB Snatch (#22.5/15)
Row 250/200m
20 Knees-to-elbows
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Friday - 220825
CrossFit W.O.D: Strength: 12min Build Heavy rep for Hang Cluster Metcon: 20min AMRAP of: 4 Dual DB Thruster (#22.5/15x2) 6 Toes-to-bar 24 Duble unders Weightlifting: Part 1: 5 sets: 2 Muscle Snatch 1 High Hang squat Snatch 40-50% Part 2: Snatch Pull Below the knee snatch
Thursday - 210825
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3 Metcon: In paris- I go you go 10 Round For time: 10 Front Squat (#60/40) 15 V-ups 10 Hang Power Clean (#60/40) 15 Box Jumps overs Endurance: 10 Rounds for time: 400m Run 16 DB Snatch (#15/10x1) 10 Burpees over
Wednesday - 200825
CrossFit W.O.D: Skill: 15min practice Rope climb ADV. Every 1.5min for 15min 1 legless rope climb/ seated rope climb / weighted rope climb Metcon: Metcon: 10-9-8-7-6… Deadlift (#100/70) Handstand Push-ups *after each rounds 25 mountain climber CrossFit Strength: Part A: Front rack Lunges 6-6-4-4-2-2 Part B: 3
Tuesday - 190825
CrossFit W.O.D: Strength: weighted Pull-ups 5-5-4-3-3 + 8 Dual DB Z-press Metcon: 15min Emom For max rep: min1- Max Cal Row/Bike min2- Max Squat Clean (#70/45) min3- Max Medball Sit-ups Endurance: 40min EMOM for max reps of: min1- DBs Thruster (#15/10x2) min2- Knees-to-elbow min3- KB Swing