Sunday - 170520
Strength:
15min build to a 5-rep touch-and-go Power Snatches
Metcon:
For time:
21-15-9 Thrusters (#43/30)
42-30-18 Pushups
*EMOM - 4 Burpees over the bar
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Saturday - 050725
CrossFit W.O.D: Strength: Bench Press 6-6-4-4-2-2 Metcon: 14min AMRAP of: 5 Sandbag Clean (#75/45) 16 Dual DB Step-ups overs (22.5/15x2) 16m Handstand Walk
Friday - 040725
CrossFit W.O.D: Strength: Overhead Squat 4-4-3-3-3 Metcon: For Time: 120 KB Swing (24/16x1) 80 KB Overhead Lunges (24/16x1) 40 Burpees 20 Strict Handstand Push-ups Weightlifting Part 1: High Hang Muscle Snatch Drop Snatch 6 x 2+1 45-55% Part 2: Snatch First Pull Pausing Snatch -
Thursday - 030725
CrossFit W.O.D: Strength: Good Morning 8-8-6-6-6 Metcon: 2 Rounds: 5min AMRAP of: 8 Thruster (#43/30) 4 Bar Muscle ups 2 Wallwalk -1min Rest- Endurance: 8 Rounds For time: 60 Double Unders 8 Alt Devil Press (15/10x1) 12 jumps Squat 16 sit-ups
Wednesday - 020725
CrossFit W.O.D: Strength: Weighted Dips (bar) 5-5-4-4-3-3 + 30 Sec Side Plank (every set other side) Metcon: 16min EMOM for Max Reps: 1min-KB Sumo Deadlift high pull (24/16x1) 2min- Push-ups 3min- Cal Bike/Row 4min- Front Squat (#50/35) CrossFit Strength: Part A: Strict Press 3-3-3-3-3 (Start with