Sunday - 181020
Strength:
Weighted Pushups
10-8-8-8-8-6
*15-30sec Streight Arms Plank after each set (with the weight)
Metcon:
7 Rounds for time:
14 Single-leg Deadlifts
7 HSPU
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Thursday 290112
Crossfit W.O.D Strength: Strict Press 10-8-8-6-6 Metcon: 20:00 Min AMRAP: 400m Run 20 Plate GTOH #20/15kg 10 Alt. Plate Over-Head Lunges CrossFit Endurance E05:00MOMx6 Rounds: 30/24 Cals Row 12 Dual DB Hang Clean And Jerk #2x15/10 24 Dual DB Front Rack Squats
Wednesday 280126
CrossFit W.O.D Strength: Sumo Deadlift 5X5 Metcon: 10:00 Min AMRAP: 3-6-9-12.. ETC. Hang Power Snatch #43/30 Lateral Burpees over the bar CrossFit Strength Part A: Back Squats 5x5 Part B: 4 Supersets: 8\8 1DB 2 Point Row + 12-16 Plank Drag-Throughs Part C: 15-12-9 2DB Box
Tuesday 270126
CrossFit W.O.D Strength: E02:00MOMx8 Sets: Build Up To a Heavy Complex of: 1 Snatch Pull 1 Hang Snatch (Any Version) 1 OverHead Squat Metcon: For Time: 50 Air Squats 30 Burpee Box Jump overs #60/50cm 30 T2B's 50 Air Squats 30 Box Jumps 20
Monday 260126
CrossFit W.O.D Strength: Weighted Chin Ups 3-3-2-2-1-1 * 30 sec Weighted Wall SIt in B\W Sets Metcon: 03:00 Min AMRAP\01:00 Min Rest x 4 Rounds: 15\12 Cals Row or 12\9 Cals Bike 10 Dual KB STOH #2x24/16 12 Dual KB Front Rack