Sunday - 200322
Strength:
E2MOM for 14min:
Weighted Pullups
4-3-2-1-2-3-4
Metcon:
4 Rounds for time:
10 Power Cleans (#60/40)
1 Stairs Ascend
3 Rope Climbs
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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
Tuesday - 010725
CrossFit W.O.D: Strength: E2MOM For 14min of: Split Jerk 3-3-3-2-2-1-1 Metcon: 5 Rounds For Time: 200m Run 10 Hang Power Clean (#43/30) 10 Burpees Over Bar 10 T2B Endurance: 40min AMRAP of: 1 Stairs Ascend 20 Wallball (#10/6) 30m medball Overhead Lunges (#10/6) 40 medball