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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Thursday - 170725
CrossFit W.O.D: Strength: Every 2min for 14min build up to: Bent Over Row 8-8-5-5-3-3-3 Metcon: 20min AMRAP of: 200m Dual KB Farmer Carry (#32/24x2) 15 Dual DB Push-press (#22.5/15x2) 15 Dual DB Front Rack Lunges (#22.5/15x2) -1min Rest after each round- Endurance: 40min
Wednesday - 160725
CrossFit W.O.D: Strength: 15min Build Heavy Set of: 1 Squat Clean 1 Front Squat 1 Split/Push jerk Metcon: 8 Rounds For Time: 14 DB Snatch (#22.5/15x1) 7 Burpees Over DB CrossFit Strength: Part A: Push Press 18min Build up to RM2 Part B: 3 Super
Tuesday - 150725
CrossFit W.O.D: Strength: Bulgarian Split Squat 8-8-6-6-6 + 20-30 Sec L-sit Metcon: 18min AMRAP of: 20 Box Jumps 10 Deadlift (#100/70) 20 Toes-to-bar 20/16 Cal Row // 15/12 Cal Bike Endurance: 3 Rounds of: 6min AMRAP of: 200m Run 15 KB Swing (#16/12) -1.5min rest-
Monday - 140725
CrossFit W.O.D: Strength: Strict Press 5-5-5-5-5 Metcon: 5min AMRAP of: 6 Hang Squat Clean (#60/40) 10 Pull-ups -1min Rest- 5min AMRAP of: 15 KB Goblet Step-up (#24/16) 15 KB Swing (#24/16) Endurance: 8 Rounds for time: 30/24 Cal Row // 26/20 Cal Bike 25