Sunday - 111118
Strength:
Back Squat
5-5-5-3-3
*30-60sec HS Hold after each set
Metcon:
AMRAP in 15min of:
25 Double Unders
15 Situps
7 Deadlifts (#110/75)
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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
Friday 290526
CrossFit W.O.D Skill: 14:00 Min Practice Double Unders Metcon: E02:00MOMx6 Rounds, Alt: 1.) 15\12 Cals Row **Into Max Wall Ball Shots #10/6kg For The Remaining. 2.)15 Dual DB Hang Squat Cleans #2x22.5/15kg **Into Max Bar Muscle Ups For The Remaining. **01: