Saturday - 300814
Strength: Overhead Squat 2-2-2-2-2
Metcon: 5 Rounds: AMRAP in 3min/1min rest of: 3 Push Jerk (#70/45) 6 Clapping Pushups 9 Squats
Read more
Saturday 210326
CrossFit W.O.D Skill: 15:00 Min Practice Rope Climb Metcon: 5 Rounds For Time, IGUG (In Pairs Of 2): 400m Run Synchro 10 SandBag Cleans #70/45kg 20 2DB STOH #1X22.5/15kg 30m Dual 2DB Overhead Carry
Friday 200326
CrossFit W.O.D Strength: 14:00 Min Build Up To 3RM Thruster From Rack Metcon: "Fight Gone Bad" 20:00 Min EMOM, For Max Reps of Each: 1.)2KB Front Rack Squats #2x24/16Kg 2.)Double Unders 3.)Ring Dips 4.)WallWalks 5.)Rest
Thursday 190326
CrossFit W.O.D Strength: Barbell Bent Over-Rows 8-8-6-6-4-4 *40 Sec Weighted Plank After Each Set. Metcon: 15:00 Min Amrap: 20 Alternating DB Snatches #1x22.5/15kg 18\25 Cals Row 16 Sit-Ups CrossFit Enudrance Part A: C2 Rower Intervals: 4x600m 01:00 Min Rest b\w Intervals Part
Wednesday 180326
CrossFit W.O.D Strength: Tempo Back Squats 5x3 *3 Sec On the Way Down. Metcon: 21-18-15-12-9-6-3 KB Swings #24/16kg Box Jump Overs #60/50cm *Every Min On The Min(Including 00:00)-5 Push Ups CrossFit Strength Part A: E02:30MOMX6 Sets: 8 Barbell Z-Press Part B: 4