Sunday - 160423
Strength:
15min build up load for an RM2 Hang Squat Snatch
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1 Front Squats (#50/35)
5 Burpees over the bar
1 Wall Walk
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Tuesday - 260825
CrossFit W.O.D: Strength: Bulgarian split squat 8-8-6-6-6 Metcon: 18min AMRAP of: 21 Wallball (#10/6) 15 Deadlift (#90/60) 9 Ring Dip 70 Double unders Endurance: Every 5min For 40min: 200m Run 20 DB Snatch 20 Overhead Lunges 10 Burpees over DB
Monday - 250825
CrossFit W.O.D: Strength: Push Jerk 3-3-3-3-3 Metcon: 4 Rounds For time: 200m Run 15 Hang Power Clean (#50/35) Endurance: 10 Round for time: 10 Devil Press (#15/10x2) 15/12 Cal Row 10 Box Jumps 20 bodyweight Lunges Gymnastics: Skill: HeadStand to Free Kipping HSPU Strength: 20Min
Sunday - 240825
CrossFit W.O.D: Strength: 14min Build to heavy complex of: 1 Power Snatch 1 Hang Power Snatch 2 Overhead Squat Metcon: 16min AMRAP of: 20 KB Swing (#24/16) 20 KB Overhead Lunges (#24/16) 2 Rope Climb CrossFit Strength: Part A: Front Squat 4-4-4-3-3-3 Part B: 3-4 drop
Saturday - 230825
CrossFit W.O.D: Strength: Bench press 6-6-5-5-4-4 Metcon: 10min AMRAP of: 4-6-8-10-12-14… Dual KB Front Rack Squat (#24/16x2) Chest-to-bar