Sunday - 310722
Strength:
15min build up to an RM2 Deadlift
Metcon:
"Cindy"
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Air-Squats
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Saturday - 151125
CrossFit W.O.D: Strength: Bench Press 5-5-4-4-3-3 Metcon: 15min AMRAP In Pairs: 250/200m Row // 15/12 Cal Bike 20m DB Overhead Lunges (22.5/15x1) 6 Sandbag over shoulder (#75/45) *one partner work-second partner Dead Hang on bar
Friday - 141125
CrossFit W.O.D: Strength: 5 Super sets of: 5 Weighted Push-ups + 8-12 Strict Toes-to-bar Metcon: 10-20-30-40 of: Front Squat (#50/35) Chest-to-bar Weightlifting: Part 1: 7 sets: 2 Muscle Squat Snatch (no contact) 40-50% Part 2: Pausing Snatch Hang Snatch 7 x 1+1 60-80% 6 x 0+1
Thursday - 131125
CrossFit W.O.D: Strength: E2MOM for 14min of: 2 Clean Pull 1 Squat Clean 2 Push jerk Metcon: E4MOM For 20min: 20 Dual DB Thruster (#22.5/15x2) 15 Ring Dip 10 Devill press (#22.5/15x2) Endurance: 3 Rounds for time: 1000/850 m row 50 push up
Wednesday - 121125
CrossFit W.O.D: Strength: Front Squat 5-5-5-5-5 Metcon: 3 Rounds: 3min AMRAP 10 Overhead Squat (#43/30) 8 Burpees over bar 1 Rope Climb -1min Rest- *continue from the point your stop CrossFit Strength: Part A: Sumo Deadlift 5-5-4-4-3-3 4 Sets: 8/8 single leg deadlift with kb -1min