Sunday - 011224
CrossFit WOD:
Strength:
Tempo Strict Press @X333
5-5-3-3-2-2
Metcon:
For time:
21-15-9 reps of:
Hang Power Clean (#43/30)
Front Squat (#43/30)
Burpees Over Bar
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Wednesday- 041224
CrossFit WOD: Strength: 5 Set of: 8 Pendlay Rows + 5 Weighted Ring Dips Metcon: For time: 150 Air-Squats 120 Situps 90 Pushups 60 Toes-to-bar 30 Burpees
Tuesday - 031224
CrossFit WOD: Strength: 15 Min build heavy complex of: 1 Clean pull 1 Squat clean 1 Hang squat clean Metcon 4 Round for time: 200 M' run 15 Box jump 15/12 Cal bike/row 15 KB swing (#24/16,x1) Endurance: 10 Round for time: 200 M'
Monday - 021224
CrossFit WOD: Strength: Back Squat Every 3 min x 4 sets: 3-3-3-3 Metcon AMRAP in 12 min of: 6 Devil Press (#22.5/15,x2) 12 Pull Up 18 V-Ups Endurance: Every 6 Min X 7 Round's: 500/400 M' Row 20 Box Jump 15 Knee To
Saturday - 301124
CrossFit WOD: Strength: E2MOM for 12min: Weighted Pushups 3-3-3-3-3-3 Metcon: 3 Rounds for time: 40m Sandbag Bearhug Carry (#75/45) 40 Situps 40m Sandbag Bearhug Carry 20 Pullups