Thursday - 180216
Skill:
Handstand work for 15min
Metcon:
In pairs, i-go-you-go for 22min:
5 Ring Dips
5 Box Jump Overs
5 DeadLifts (#100/60)
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Saturday 201225
CrossFit W.O.D Strength: Tempo Bench Press 5-5-4-4-3-3 @32X1 Metcon: For Time: 40 Push-Ups 60 Double Unders 80 Air Squats 40 Sit Ups 60 Double Unders 80 Alt. Lunges
Friday 191225
CrossFit W.O.D Strength: Over-Head Squats E02:00MOMX7 Sets: 5-5-4-4-3-3-3 Metcon: 5 R.F.T: 5 Power Snatch #50/35 10 Lateral Burpees over The Bar Weightlifting Part 1: Snatch Deadlift High Hang Squat Snatch Paused Over Head Squat 3x(1+1+2) @50-55% 3x(1+1+1) @55-65%
Thursday 181225
CrossFit W.O.D Strength: Front Rack Lunges 10-10-8-8-6-6 (Total) *In B\W Sets: 20-30 sec Hollow Hold\Weighted Hollow. Metcon: 8 RFT: 18 V-ups 12 Alt. DB Snatch #22.5/15 6 Burpee Pull Ups CrossFit Endurance 40:00 Min AMRAP 15 1DB Devil's Press #1x15/10
Wednesday 171225
CrossFit W.O.D Strength: On 14:00 Min Running Clock, Build up to 2RM Thruster Metcon: 10:00 Min EMOM: 1.)8 Thrusters #35/50 2.)12\15 Cals Row CrossFit Strength Part A Back Squats 5x5, Build up to a set of a @1RIR For the day Part