Sunday - 061024
CrossFit WOD:
Strength:
15min build up to an RM3 Split Jerk
Metcon:
For time:
400m Farmer Carry (#22.5/15,x2)
40 DB Deadlifts (#22.5/15,x2)
40 Toes-to-bar
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Friday - 310125
CrossFit W.O.D: Strength: 14min work to: Squat Clean 3-3-2-2-1-1 Metcon: 15 Min AMRAP of:: 10 Shoulder to overhead (#60/40) 15 Burpees Over bar 20 Sit-ups Weightlifting: Part 1: 8 sets: 1-2 Snatch Balance 60-85% Part 2: Snatch DL TnG Snatch 8 x 1+1 65-80% Snatch 6
Thursday - 300125
CrossFit W.O.D: Strength: Weighted Dip (ring/bar) 5-5-5-3-3-3 + 60 m Sandbeg Bearhug walk Metcon: 11min AMRAP of: 8 DBs Hang Power Clean (#22.5/15x2) 10 Wallballs (#10/6) 12 DBs Step Ups (#22.5/15x2) CrossFit Endurance: 36min AMRAP of: 1000/800m Row 30 KB Swing (#24/
Wednesday - 290125
CrossFir W.O.D: Strength: Back Squat 5-5-5-3-3-2-2 Metcon: 4 Rounds: 2min AMRAP OF: 10 Toes to bar 6 DBs Thrusters (#22.5/15x2) -1min rest- CrossFit Strength: Part A: Push press Every 2.5 min for 15 min 5-5-3-3-2-2 Part B: EMOM for 9min min 1- 8 Z-Press with
Tuesday - 280125
CrossFit W.O.D: Strength: 12 min build up to 1 Squat Snatch 1 Overhead Squat 1 Hang Squat Snatch Metcon: 19 Min AMRAP of: 20 V-ups 15 Deadlift (#80/55) 50 Double Unders 5 Bar Muscle Ups CrossFit Endurance: E2MOM for 40 min: Part A: 15 Wallball (#10/6)