Sunday - 010625
CrossFit W.O.D:
Strength:
Split Jerk
2-2-2-1-1-1
Metcon:
10min AMRAP of:
10-14-18-22…
Wallball (#10/6)
10-20-30-40…
Double unders
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Monday - 020625
CrossFit W.O.D: Strength: Tempo Strict Press (@x232) 4-4-3-3-3 Metcon: 22min AMRAP of: 20/14 Cal Row //15/12 Cal Bike 10m Handstand walk 15 Ring Dips 20 DB Overhead Lunges (#22.5/15
Saturday - 310525
CrossFit W.O.D: Strength: Bench Press 6-6-5-5-4-4 Metcon: 12min EMOM for max reps: 1min - Max Sandbag Clean (#75/45) 2min - Max Cal Row/bike 3min - Max Devil press (#22.5/15x2)
Friday - 300525
CrossFit W.O.D: Strength: Weighted Chin-ups 12min Find heavy 2 reps Metcon: 5 Rounds For time: 2 Wall walks 6 Thruster (#50/35) 12 Box Jumps 6 Thruster (#50/35) 2 Wall walks -1min rest between set- Weightlifting: weightlifting Part 1: 5 sets: 2 High Hang Clean 2 Push
Thursday - 290525
CrossFit W.O.D: Strength: Every 1.5min for 15min 1 Clean Pull 1 Hang Power Clean 1 High Hang Squat Clean Metcon: For time: 50 Front Squat (#43/30) 50 Toes-to-bar 50 Sumo Deadlift high pull (#43/30) 50 Handstand push-ups Endurance: 6 Rounds For time: 400m run 40m