Sunday - 190622
Skill:
15min Handstands practice (hold/balance/walk...)
Metcon:
6 Rounds for time:
8 DB Burpee Box Step Overs (#22.5/15,x2)
12 Medball V-Ups (#10/6)
2 Rope Climbs
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Friday - 010825
CrossFit W.O.D: Strength: 4 sets of: 3 Weighted ring dip + 8/8 DB Bent over row (on bench/box) Metcon: For time: 10 Devill press (#22.5/15x2) 25 pull-ups 50 Wallball (#10/6) 25 Toes-to-bar 10 Devill press (#22.5/15x2) Weightlifting: Part 1: 5 sets: 2
Thursday - 310725
CrossFit W.O.D: Strength: Every 1.5 min for 12min: 2 Clean Pull + 1 Clean (any style) Metcon: 6 Rounds For time: 10 Front Squat (#50/35) 15/12 Cal Row // 12/9 Cal Bike 10 push jerk (#50/35) 20 Sit-ups Endurance: 10 Rounds for time: 20 Russian
Wednesday - 300725
CrossFit W.O.D: Strength: Back Rack Lunges 6-6-6-4-4 Metcon: 10min AMRAP of: 10 Squat Clean (#60/40) 1-2-3-4… Wall walk CrossFit Strength: Part A: Strict press 5-5-5-3-3-3 Part B: 4 sets: 10/10 light db seated external rotation *1min rest after each set Metcon: 3 Rounds for time: 5
Tuesday - 290735
CrossFit W.O.D: Strength: Every 2min for 14min Build heavy set of: 1 Push press + 2 Push Jerk Metcon: 15min AMRAP of: 60 Double unders 15 Dual DBs Front Squat (#22.5/15x2) 5 Bar muscle ups Endurance: Every 5min for 40min of: 15 KBs Thruster (#16/12x2) 50