Sunday - 191221
Strength:
Deadlift
3-3-3-3-3
Metcon:
AMRAP in 16min of:
10 S2OH (#52/35)
10 Front Rack Lunges (#52/35)
50 Double Unders
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Monday - 040825
CrossFit W.O.D: Strength: 5 Super sets: 8/8 Dual KB Gorilla row + 20-30 Sec L-sit Metcon: 11min AMRAP of: 1 Legless rope climb 10 Dual DB Step-up (#22.5/15x2) 20 Jumping Lunges CrossFit Strerngth: Part A: Push Press 5-5-5-3-3-3 Part B: 3-4 Super set: 3-5 Weighted pull-up
Sunday - 030825
CrossFit W.O.D: Strength: Every 2.5min For 15min build heavy complex of: 3 Hang Power clean 2 Front squat 1 Push Jerk Metcon: 8min AMRAP of: 20 KB Russian Swing (#32/24) 12 KB Goblet Squat (#32/24) -1min Rest- 8min AMRAP of: 50 Double unders 5-10-15-20… Deadlift
Saturday - 020825
CrossFit W.O.D: Strength: Bench Press 5-5-5-5-5 Metcon: 7 Rounds For time: 200m Run 20m Overhead Walking Lunges (#22.5/15x1) 20 Tuck-ups
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