Sunday - 260223
Strength:
Back Squat
3-3-3-3-3
Metcon:
AMRAP in 12min of:
10 Sumo-Deadlift High Pulls (#50/35)
30 Double Unders
10 Toes-to-bar
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Friday - 150825
CrossFit W.O.D: Strength: 4-5 Sets: Weighted Push-ups 5-5-4-4-3 + 12/12 KB Side band crunch Metcon: 4 Rounds For time: 15 KB Swing (#24/16) 20 KB Goblet Lunges (#24/16) 15 V-ups Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch 40-60 % Part 2: Squat Snatch
Thursday - 140825
CrossFit W.O.D: Strength: Pause Back Squat 4-4-3-3-2-2 *3 sec pause at the bottom Metcon: Every 3min for 15min: 6 Hang Squat Clean (#60/40) 9 Burpee Pull-ups 12 Toes-to-bar Endurance: 3 Rounds of: 6min AMRAP of: 15 Box Jumps 10 Alt. Devil Press (#15/10x1) -1min Rest- 6min
Wednesday - 130825
CrossFit W.O.D: Strength: Bent Over Row 5-5-4-4-3 Metcon: 4 Rounds For Time: 400m Run 16 DB Snatch (#22.5/15x1) 15/12 Cal Row // 12/9 Cal Bike 3 Wall Walk CrossFit Strength: Part A: Bench Press 18min Build RM3 for the bench press Part B: 3-4 sets
Tuesday - 120825
CrossFit W.O.D: Strength: 14min Build up to heavy complex: 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat Metcon: 10Min AMRAP of: 10 Wall Ball (#10/6) 16 Medball Overhead Lunges (#10/6) 2 Rope Climb Endurance: 40min AMRAP: 500/400 m Row 10 Pull-ups 15 Plate