Saturday - 310824
CrossFit WOD:
Strength:
Weighted Pushups
6-6-4-4-2-2
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
DB Squat Cleans (#22.5/15,x2)
HSPU
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Wednesday - 120325
CrossFit W.O.D: Strength: E2MOM for 12min 1 Snatch Pull 1 Squat Snatch 1 Overhead Squat Metcon: 6 Rounds for time: 15 Pull-ups 10 Power Cleans (#43/30) 10 Burpees over bar 15 Push press (#43/30) CrossFit Strength: Part A: Romanian Deadlift 18min find heavy 3 rep Part
Tuesday - 110325
CrossFit W.O.D: Strength: Pause Back Squat 4-3-3-2-2 *2 sec’ Pause at the bottom Metcon: 5 Rounds for time: 20 Db Overhead Lunges (#22.5/15,x1) 15 Sit-ups 4 Bar Muscle-ups Endurance: 3 Rounds: 5min AMRAP of: 10x10 Shuttle run 10 wallballs (#10/6) -1min rest- 5min AMRAP
Monday - 100325
CrossFit W.O.D: Strength: Weighted Pull-ups 4-4-3-2-2 + 30 sec L-sit (box/Kbs/Ring) Metcon: 11min AMRAP of: 1-2-3-4-5… Rope Climb 10-12-14-16… Deadlift (#100/70) Endurance: EMOM For 40min: 1. Box jump over 2)KB sumo deadlift high pull (#16/12) 3)Medball Cleans (#10/6) 4)Medball Sit-ups (#10/
Sunday - 090325
CrossFit W.O.D: Strength: 14min find heavy complex: 2 Squat Clean 1 Split Jerk Metcon: For Time: 2-4-6-8-10-12 Burpees to target Ring dips *After Each set 50 double unders CrossFit Strength: Part A: 18min Build up to 2 rep heavy for Pause Front Squat Part B: 8/8 Tempo