Thursday - 160616
Skill:
Hang Power Snatch
Metcon:
AMRAP in 8min:
3 Hang Power Snatches (#50/35)
6 Pistols
9 Situps
Immediately into:
6min to find max C&J
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Tuesday - 230925
CrossFit W.O.D: Strength: Every 2min for 12min 2 Squat Clean Metcon: 5 Rounds For time: 9 Dual DB Shoulder to overhead (#22.5/15x2) 6 Dual DB Step-overs (#22.5/15x2) 3 Sandbag Clean (#75/45)
Monday - 220925
CrossFit W.O.D: Strength: Tempo Front Squat (@32x2) 3-3-3-2-2 Metcon: 15min EMOM for Max Rep: min1- Hang Squat Clean (#50/35) min2- Ring Dip min3- Cal Row/Bike
Sunday - 210925
CrossFit W.O.D: Strength: Push jerk 4-4-4-3-3 Metcon: For Time: 60 Double unders 45 KB Swing (#24/16x1) 30 Pull-ups 5 Wall walk 60 Double unders 5 Wall walk 30 Pull-ups 45 KB Swing (#24/16x1) 60 Double unders CrossFit Strength: Part A: Front Squat 4-4-3-3-2-2 Part B: 3-4
Friday - 190925
CrossFit W.O.D: Strength: Pause Back Squat 4-4-3-3 *3 sec pause at the bottom Metcon: For time: 90 Sit-ups 60 Push-ups 30 Dual DB Step-over (#22.5/15x2) 15 Burpees to-target Weightlifting: Part 1: 5-6 sets: 2 High Hang squat Clean 2 Push press 40-60 % Part 2: Build to