Sunday - 070124
CrossFit WOD:
Strength:
15min build to an RM1 Squat Snatch or practice techbique under light load
Metcon:
AMRAP in 12min of:
3-6-9-12… +3
Bar Muscle-ups
40 Double Unders
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Monday - 060125
CrossFit W.O.D: Strength: E2MOM for 10min: Split Jerk 3-2-2-1-1 Metcon: EMOM for 20min for max reps: 1- Pullups 2- Jump Squats 3- H.S.P.U 4- Double Unders Endurance: EMOM for 42min of: 1. Double Unders 2. KB Swings (#20/16) 3. Goblet Stepups (#20/16) 4.
Sunday - 050125
CrossFit W.O.D: Strength: 18 min build to an RM3 Front Squat Metcon: 3 Rounds for time: 2 Rope Climbs 5 Hang Squat Cleans (#70/45) 15 Toes-To-Bar 5 Shoulder To Overhead (#70/45)
Saturday - 040125
CrossFit W.O.D: Skill: 12 Min work to Pistol Metcon: 4 Round For Time: 5 Sandbag Cleans (#75/45) 10x10m Shuttle Run 15 Wallballs (#10/6) 20 Tuck ups
Friday- 030125
Crossfit W.O.D: Strength: Every 1:30 min for 15min (alt.): 1)Weighted Bar Dip 5-5-3-3-3 2)15-30 Sec Pull Up hold (in top) Metcon: 20 Min AMRAP of: 250/200 m row // 15/12 cal bike 10 Shoulder to overhead (#60/40) 250/200 m row // 15/12