Sunday - 120323
Strength:
Weighted Pullups
5-5-3-3-3
*40m Bear-hug Sandbag Carry after each set (AHAP)
*Rest 2:00
Metcon:
For time:
21-15-9 reps of:
Overhead Squats (#43/30)
Ring Dips
Burpees over the bar
Strength:
Weighted Pullups
5-5-3-3-3
*40m Bear-hug Sandbag Carry after each set (AHAP)
*Rest 2:00
Metcon:
For time:
21-15-9 reps of:
Overhead Squats (#43/30)
Ring Dips
Burpees over the bar
CrossFit WOD: Strength: E2MOM for 12min: Barbell Bent-over Rows 4-4-3-3-2-2 Metcon: 3 Rounds for time: 10 DB Power Cleans (#22.5/15,x2) 15m Farmer Grip DB Walking Lunges (#22.5/15,x2) 20 Wallballs (#10/6) 15m Handstand Walk (or 30m bear walk)
CrossFit WOD: Strength: Tempo Front Squats @3232 12min build to heavy 2-reps Metcon: AMRAP in 20min of: Run 400m 21 Situps 15 S2OH (#43/30) Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch 2 OH Squat 40-55% Part 2: Santch Pull Snatch 5 x 1+2 65-80%
CrossFit WOD: Strength: Weighted Dips 5-4-3-2-1-1-1-1 Metcon: For time: 400m Run 10 Burpees 40 KB Swings (#24/16) 10 Burpees 40 Wallballs (#10/6) 10 Burpees 40 KB Overhead Lunges (#24/16,x2) 10 Burpees 400m Run Endurance: AMRAP in 38min of: Row 800m 30 Jump Squats 100 Double Unders
CrossFit WOD: Strength: Push-Press 12min build up to an RM3 Metcon: For max reps: E5MOM for 15min (3sets): 100 Double Unders 4 Rope Climbs AMRAP DB Box Step-overs (#22.5/15,x2) on remaining time.