Sunday - 300423
Strength:
Romanian Deadlift
8-8-6-6-6
*20sec Hollow Hold after each set
Metcon:
"Angie"
For time:
100 Pullups
100 Pushups
100 Situps
100 Air-Squats
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Friday - 280325
CrossFit W.O.D: Strength: weighted Push-ups 5-5-3-3-3 + 20m Dual DBs overhead walk after each set Metcon: 2 Rounds: 3.5min AMRAP 6 Devil press (22.5/15,x2) 12 Overhead Lunges (22.5/15,x1) -1min Rest- 3.5min AMRAP of: 10 Pull ups 15 V-ups -1min Rest-
Thursday - 270325
CrossFit W.O.D: Strength: 14min build to a heavy 2-rep Thruster (from the rack) Metcon: For time: 2-4-6-8-10 Hang Squat Clean (#70/45) 1-2-3-4-5 wall walks Endurance: 10Min AMRAP of: 10 Devil press (#15/10,x2) 16 DBs front rack Lunges (#15/10,x2) -1min rest- 10Min AMRAP of:
Wednesday - 260325
CrossFit W.O.D: Strength: Front Rack Lunges 6-6-6-4-4 Metcon: 5 Rounds For time: 15 Shoulder to overhead (#50/35) 10 Toes-to-bar 15 Dual DB Hang squat Cleans (#22.5/15,x2) 50 Double unders CrossFit Strength: Part A: 15min Build up to RM1 Bar dip Part B: 3 super
Tuesday - 250325
CrossFit W.O.D: Strengh: Push Press 5-5-5-5-5 Metcon: 16min AMRAP of: 15 Box jump Overs 15/12 Cal row // 12/9 Cal bike 10 Wall Balls (#10/6) 3 Ring muscle ups Endurance: 38Min AMRAP of: 10-20-30-40.. DBs Thruster (#15/10,x2) Plate Ground to overhead (#15/10,x1)