Sunday - 031223
CrossFit WOD:
Strength:
Weighted Chin-ups
4-4-3-3-2-2
Metcon:
AMRAP in 16min of:
12 Wallballs (#10/6)
9 Pushups
6 Deadlifts (#80/50)
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Saturday - 020825
CrossFit W.O.D: Strength: Bench Press 5-5-5-5-5 Metcon: 7 Rounds For time: 200m Run 20m Overhead Walking Lunges (#22.5/15x1) 20 Tuck-ups
Friday - 010825
CrossFit W.O.D: Strength: 4 sets of: 3 Weighted ring dip + 8/8 DB Bent over row (on bench/box) Metcon: For time: 10 Devill press (#22.5/15x2) 25 pull-ups 50 Wallball (#10/6) 25 Toes-to-bar 10 Devill press (#22.5/15x2) Weightlifting: Part 1: 5 sets: 2
Thursday - 310725
CrossFit W.O.D: Strength: Every 1.5 min for 12min: 2 Clean Pull + 1 Clean (any style) Metcon: 6 Rounds For time: 10 Front Squat (#50/35) 15/12 Cal Row // 12/9 Cal Bike 10 push jerk (#50/35) 20 Sit-ups Endurance: 10 Rounds for time: 20 Russian
Wednesday - 300725
CrossFit W.O.D: Strength: Back Rack Lunges 6-6-6-4-4 Metcon: 10min AMRAP of: 10 Squat Clean (#60/40) 1-2-3-4… Wall walk CrossFit Strength: Part A: Strict press 5-5-5-3-3-3 Part B: 4 sets: 10/10 light db seated external rotation *1min rest after each set Metcon: 3 Rounds for time: 5