Sunday - 171124
CrossFit WOD:
Strength:
Overhead Lunges
12min build up to an RM4
Metcon:
AMRAP in 18min of:
12 Situps
9 Pushups
6 Dual DB Box Step-overs (#22.5/15,x2)
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Sunday - 100825
CrossFit W.O.D: Strerngth: Strict Press 5-5-3-3-3 Metcon: 19min AMRAP of: 60 Double Unders 15 Front Squat (#50/35) 15 Handstand Push-up 20 Sit-ups Endurance: 8 Rounds for time: 400m Run 15 Dual DB Step-overs 15 Dual DB Thruster 3 Wall walk
Saturday - 090825
CrossFit W.O.D: Skill: 15min Practice Handstand (free/walk) Metcon Every 4min For 20min: 20 Dual DB Front Squat (#22.5/15x2) 15 Ring Dip 10x10m Shuttle run 5 Sandbag over Shoulder (#75/45)
Friday - 080825
CrossFit W.O.D: Strength: 4-5 Super sets: 6/6 Bulgarian Split squat + 6/6 Single leg deadlift Metcon: Metcon: Every 1.5min for 12min of: (A-B-A-B…) A) 200m Run B) AMRAP 1.5min of: 10 Devill press (#22.5/15x2) 3 Wall walk Weightlifting: Part 1: 7 sets: 2
Thursday - 070825
CrossFit W.O.D: Strength: 13min Find RM2 for Weighted Chin-up Metcon: 18min AMRAP of: 20 Box Jumps overs 10 Chest-to-bar 20 V-ups 10 Wallball (#10/6) Endurance: 37min AMRAP of: 1000/800m Row 20 KB Goblet Squat (#16/12x1) 20 KB Swing (#16/12x1) 20 KB Sumo Deadlift high-pull