Sunday - 280822
Strength:
Power Snatch
15min build up to an RM1
Metcon:
7 Rounds for time:
5 Hang Power Snatches (#40/30)
7 C2B Pullups
35 Double Unders
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Tuesday - 140125
CrossFit W.O.D: Strength: 4 Sets : 5/5 Bulgarian Split Squats + 30 sec L-Sit Metcon: ”DT” 5 Rounds For Time: 12 Deadlift 9 Hang Power clean 6 Shoulder to overhead RX-70/45 Endurance: 2 Round 8 min AMRAP of: 10 Dbs Thruster (15/10x2) 15/12 Cal Row -1
Monday - 120125
CrossFit W.O.D: Sterngth: 13 min build up to: 1 snatch pull 1 hang squat snatch 1 overhead squat Metcon: For Time: 50 Medball Jump Squats (#10/6) 100 Push ups 50 Medball Lunges (#10/6) 100 Sit ups *Every Break- 5 Burpees Endurance: Every 4 min for 40
Sunday - 120125
CrossFit W.O.D: Strength: Every 3 min for 12 min Floor Press 8-8-5-5 + 30 M Dual DBs Overhead Walk Metcon: 20 Min AMRAP of: 10 Devil Press (#22.5/15x1) 60 Double Unders 20 DB Squats (#22.5/15x1) 400M run
Saturday - 110125
CrossFit W.O.D: Strength: E2MOM for 12 min Weighted Push-ups 8-8-5-5-3-3 Metcon: 16 Min AMRAP of: 30 m Sandbag Walk (#75/45) 25 Box Jump Overs 20 Sandbag Lunge(#75/45) 15 Dual DB Push Press (#22.5/15x2)