Thursday - 180615
Strength: Push Jerk 3-3-3-3-3
Metcon: In teams of 2 for time: 50 Burpee Box Jumps 75 Chest-to-bar pullups 100 Kettlebell Swings (#32/20)
*EMOM - 5 air-squats*
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Tuesday 100226
CrossFit W.O.D Strength: Weighted Pull-Ups 3-3-3-2-2-2 + 20-30 Sec Weighted Hollow Hold B\W Sets. Metcon: 16:00 Min EMOM: (For Max Reps) 1.)Box Jumps #60/50cm 2.)Alt. Lunges 3.) HSPU 4.) Sit-Ups CrossFit Endurance E06:00MOMx6 Alt Rounds: 24/18 Cals Row + 15 Dual DB Hang
Monday 090226
CrossFit W.O.D Strength: Back Rack Lunges 6-6-4-4-4 + 10\10 Leg Raises Over KB After Each set. Metcon: 4 Rounds For Time: 20 WallBalls #10/6kg 15 V-Ups 10 Burpees To Target CrossFit Endurance Part A: 3K Row Test 05:00 Min Rest Part B: 25:00 Min AMRAP:
Sunday 080226
CrossFit W.O.D Strength: 14:00 Min Build Up to A 1 Heavy Power Clean Metcon: E03:000x4 Rounds: 200m Run/250m Row 1 Rope Climb 5 Power Cleans @70% CrossFit Strength Part A: Tempo Front Squats 4-4-4-3-3-3 @32X1 TEMPO Part B: 15:00 Min For Quality: 5 Ring
Saturday 070226
CrossFit W.O.D Skill: 12:00 Min Practice Legless Rope Climbs Metcon: 21.3 Open Workout For time: 15 Front Squats #42.5/30kg 30 Toes To Bars 15 Thrusters 01:00 Min Rest 15 Front Squats 30 Chest To Bars 15 Thrusters 01:00 Min Rest 15 Front