Thursday - 150421
Strength:
E3MOM for 15min:
5 Weighted Dips
20sec L-Sit hold
Metcon:
AMRAP in 15min:
6 Deadlifts (#100/70)
12 Pullups
15m Overhead Walking Lunges (#22.5/15,x1)
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Saturday 040726
CrossFit W.O.D Strength: 4 SuperSets: 10/10 1DB Bent-Over Rows 00:20 Sec Ring Support Hold 00:30-00:45 Sec SuperMan Hold Metcon: 10 Rounds For Time: 10 WallBall Shots #10/6kg 10 V-Ups
Friday 030726
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 5\5 Weighted Box Step Ups @1151 (5 sec on the way down) 8 Weighted Push Ups Metcon: For Time: 15-12-9 Clean&Jerks #60/43kg *200m Run After Each Set CrossFit Weightlifting Part 1: 6 sets: 2 Sott press 1 Drop
Thursday 020726
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Squat Cleans, Build Up for Load Metcon: 16:00 Min EMOM For Max Reps: 1.) WallWalks 2.) Air Squats 3.)Russian KB Swings #32/24kg 4.)Walking Lunges CrossFit Endurance E06:00MOMx6 Rounds: 30 2DB Deadlifts #2x15/10kg 20 2DB STOH
Wednesday 010726
CrossFit W.O.D Strength: Strict Press 5-3-3-2-1-1-1 Build Up to A 1RM Metcon: 6 R.F.T: 24 Double Unders 12 Alt. 1DB Snatch #1x22.5/15kg 12 Sit-Ups CrossFit Strength Part A: 15:00 Min build up to a 1RM Back Squat Part B: 4 SuperSets: 8/8