Sunday - 290315
Strength: Back Squat 5-5-5-5-5
Metcon: 2 Rounds For time: 30 Walking Lunges 30 Pullups 30 DeadLifts (#85/50) 30 Toes-to-bar
*Every 6min on the minute - Stairs climb* time cap: 24min
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Monday - 140725
CrossFit W.O.D: Strength: Strict Press 5-5-5-5-5 Metcon: 5min AMRAP of: 6 Hang Squat Clean (#60/40) 10 Pull-ups -1min Rest- 5min AMRAP of: 15 KB Goblet Step-up (#24/16) 15 KB Swing (#24/16) Endurance: 8 Rounds for time: 30/24 Cal Row // 26/20 Cal Bike 25
Sunday - 130725
CrossFit W.O.D: Strength: Every 2min For 16min: 1 Power Snatch 2 Overhead Squat 1 Hang Squat Snatch Metcon: 4 Rounds for time: 400m Run 10 Devil press (22.5/15x2) 4 Ring muscle up Endurance: 8 Rounds for time: 30/24 Cal Row // 26/20 Cal Bike 25
Saturday - 120725
CrossFit W.O.D: Skill: Pistol 15min Work practice for the pistol ADV.- try Heavy Goblet Pistol for 2-3 Rep each leg Metcon: For Time: 800m Run 50 KB Sumo Deadlift high pull (#32/24x1) 50m Bearhug Sandbag Walk (#75/45) 50 Push-ups 800m Run
Friday - 110725
CrossFit W.O.D: Strength: Weighted chin-up 5-5-4-4-4 + 20-30 Sec Arch Hold Metcon: 3 Rounds for time: 21 Burpees 15 Dual DB Squat (#22.5/15x2) 9 Toes-to-bar Wightlfting: Part 1: 5 sets: 1 High Hang snatch 1 Snatch Balance 45-60% Part 2: From blocks Snatch 4 x 2 60-75