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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Tuesday - 060525
CrossFit W.O.D: Strength: 4 Super sets: 5 pendlay row + 45-60 Sec Sandbag bearhug hold *1-1.5min rest between set Metcon: For time: 50 Air Squat 30 Push Jerk (#50/35) 50 Air Squat 20 Push Press (#50/35) 50 Air Squat 10 Strict Press (#50/35) Endurance: 3
Monday - 050525
CrossFit W.O.D: Strength: Evrey 2min For 14min: 1 Power snatch 1 Hang Squat Snatch 1 Overhead Squat Metcon: For Time: 8-7…1 Squat Clean (#60/40) Strict Ring Dips Endurance: Every 8min for 40min: 800m Run 20 Knee to elbow 30 DBs Thruster (#15/10,x2) 40 Sit-ups
Sunday - 040525
CrossFit W.O.D: Strength: Bulgarian Split Squat 8-8-8-6-6-6 Metcon: 8 Rounds For time: 5 Burpees 7 DB Split Jerk (L) (#22.5/15,x1) 5 Burpees 7 DB Split Jerk (R) (#22.5/15,x1) CrossFit Strength: Part A: 22min Find RM1 Deadlift Part B: 3 Super sets: 12/
Saturday - 030525
CrossFit W.O.D: Strength: 14min Build up to RM2 for the Split Jerk Metcon: 5 Rounds for time: 200m Farmer carry (#24/16,x2) 70 Double unders 20 Goblet Squat (#24/16)