Sunday - 081224
CrossFit W.O.D:
Strength:
Front Squat 1.5
4-4-4-3-3-3
Metcon:
8 Rounds For Time:
8 Box jump overs
4 Push press (#60/40)
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Saturday:211224
CrossFit W.O.D: Strength: Every 2 Min x 6 Sets: 1 Push Press 1 Push Jerk 1 Split Jerk Metcon: For Time: 200 M’ Farmer's Carry (#32/24x2) 50 Med Ball Clean (#10/6) 40 M’ Farmer walking lunge(#32/24x2) 30 Wall Ball(#10/6) 20
Friday-201224
CrossFit W.O.D: Strength: 12 Min find Heavy Complex: 1 Squat Clean 1 Hang Squat Clean Metcon: 4 Round For Max Reps 2:30 Work-1:30 Rest: 12/9 Cal row/bike 10 Burpee To Target 6 Devil Press (#22.5/15x2) Max H.R.P.U Weughtlifting: Part
Thursday-191224
CrossFit W.O.D: Strength: Every 3 Min x 6 sets: 5/5 Bulgarian Split Squat + 30 Sec’ L-sit Metcon: 12 min AMRAP of: 10 Pull Ups 10 DBs Push Press (#22.5/15x2) 20 Sit Up Endurance: Evrey 4 min x 10 sets: 50 D.U 20 O.H
Wednesday-181224
CrossFit W.O.D: Strength: Every 2 min x 7 sets: 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Metcon: 8 Round For Time 10 Dual DBs Squat (#22.5/15x2) 15 V-ups 30 D.U