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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Monday 110526
CrossFit W.O.D Strength: Barbell Z-Press 8-8-6-6-4-4 Metcon: 2 Rounds For Time: 200m 2KB Farmer's Carry #2x24/16kg 25 Burpees 50 Air Squats CrossFit Endurance Part A: 5x600m Row at 85% Effort. 01:30 Min Rest B\W Sets Part B: 20 Rounds For Time: 5 Pull
Sunday 100526
CrossFit W.O.D Strength: Deadlift 6-6-4-4-2-2 Metcon: 15:00 Min AMRAP: 20 Alt. DB Snatch #1x22.5/15kg 20 Box Jump Overs #60/50cm CrossFit Strength Part A: Weighted Chin Ups 3-3-3-2-2-2 Part B: E04:00MOMx3 Sets: 8 Seated Good Mornings 15-20 Sec L-Sit Hold Part C: 02:00Min
Saturday 090526
CrossFit W.O.D Strength: Bench Press 10-10-7-7-3-3-3 Metcon: 20:00 Min AMRAP: 28 Double Unders 14 Walllball Shots #10/6kg 7m HS walk 14 Toes To Bars
Friday 080526
CrossFit W.O.D Strength: 4 SuperSets Of: 10\10 1DB Bent-Over Rows 30 Sec 2KB Front Rack Hold #2x32/24kg Metcon: E03:00MOMx4 Rounds: 15/12 Cals Row 10 Front Squats #50/35kg *Max Lateral Burpees Over The Bar For The Remaining. CrossFit Weightlifting Part 1: Muscle Snatch High