Sunday - 170515
Strength: Weighted Pullups 3-3-3-3-3
Metcon: 3 Rounds for time: 25 Push-ups 7 Thrusters (#50/35) 10 Box Jumps
Read more
Thursday 291026
CrossFit W.O.D Strength: E04:00MOMx4 Supersets: 8 Back Rack Reverse Lunges 00:30 Sec 2 Plates Pinch Hold Metcon: For Time: 21 Box Jumps #60/50cm 21 Front Squats 21 STOH #43/30kg 63 Double Unders 15 Box Jumps 15 Front Squats 15 STOH 45 Double Unders 9
Wednesday 281026
CrossFit W.O.D Strength: E02:00MOMx10 Sets: 3 Position Snatch (From High Hang, Hang, Floor) Metcon: 12:00 Min AMRAP: 16 Alt. DB Snatch #1x22.5/15kg 8 Lateral Burpees Over The DB CrossFit Strength Part A: Bench Press 8-8-6-6-6 Part B: 4 SuperSets: 10 Alternating Goblet Squats 00:
Tuesday 271026
CrossFit W.O.D Strength: On A 14:00 Min Running Clock Build Up to A 3RM Chin-Up Metcon: Option A: For Time: 60/48 Cals Echo Bike 60m 2DB Walking Front Rack Lunges #2x22.5/15kg 60 HSPU Option B: 6 Rounds For Time: 10/8 Cals Echo Bike
Monday 261026
CrossFit W.O.D Strength: Deadlift 8-6-4-8-6-4 Metcon: 02:00 Min On\01:00 Min Off x 5 Rounds: 18/15 Cals Row Into AMRAP: WallBall Shots #10/6kg CrossFit Endurance E04:00MOMx8 Alt. Rounds: 1.) 400m Run Into AMRAP: 10 2DB Devil's Press #2x15/10kg 15 Sit-Ups