Sunday - 070914
Strength: Hang Squat Clean - 15min to find RM1
Metcon: Run 800m 55 Kettlebell SDHP (#32/20) 44 V-Ups 33 Box Jumps 22 Pullups 11 Ring Dips Run 800m
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Tuesday 020626
CrossFit W.O.D Strength: Push Press 5x5 Metcon: 4 R.F.T: 400m Run 10 Pull Ups 15 1KB Goblet Squats #1x32/24kg CrossFit Endurance 40:00 Min AMRAP: 400m Run 20 Plate Gtoh #15/10kg 10 Knees to Elbows 20 Plate Russian Twists 10 Hand Release Push Ups
Monday 010626
CrossFit W.O.D Strength: Deadlift 5-5-3-3-1-1 Metcon: 02:00 Min On\01:00 Min Off x 5 Rounds: 10 Box Jump Overs #60/50cm 10 1DB Devil's Press #1x22.5/15kg *Into Max Reps Sit-Ups CrossFit Endurance For Time: 1,000m Row 80 Double Unders 60 Tuck-Ups
Sunday 310526
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 1 Clean&Jerk Metcon: For time: 8-16-24 Hang Power Cleans #60/43kg *50 Double Unders After Each set CrossFit Strength Part A: Pendlay Rows 5x5 Part B: 3 SuperSets Of: 8\8 1KB Single Legged Romanian Deadlift 00:30 Sec Side
Saturday 300526
CrossFit W.O.D Stength: Narrow Grip Bench Press 10-10-10-8-8-8 Metcon: 3 R.F.T: 20 Box Jumps #60/50cm 400m Run 20 DB Snatch #1x22.5/15kg