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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Saturday 071126
CrossFit W.O.D Strength: 4 Supersets: 8\8 Half Kneeling Strict Press + 00:30 Sec Side Plank\Side Metcon: For Time: 30/24 Cals Echo Bike 30 Wallball Shots #10/6kg 20/16 Cals Echo Bike 20 WallBall Shots 10/8 Cals Echo Bike 10 WallBall Shots
Friday 061126
CrossFit W.O.D Strength: Good Morning 8-8-6-6-6 Metcon: 7 R.F.T: 7 Front Squats #60/43kg 7 C2b Pull Ups CrossFit Weightlifting Part 1: Sott Press Drop Snatch 5 x 2+1 30-40% 3 x 0+1 50-55% Part 2: From Blocks (below the knee) Snatch pull Squat
Thursday 051126
CrossFit W.O.D Strength: On A 15:00 Min Running Clock, Build Up For A 2RM Split Jerk (From Rack) Metcon: 15:00 Min EMOM (For Max Reps): 1.) Cals Row 2.) Air Squats 3.) Sit-Ups CrossFit Endurance For Time: 800m Run 50 Box Jumps #60/50cm 800m Run
Wednesday 041126
CrossFit W.O.D Skill: 20:00 Min Handstand Practice Metcon: For Time: 10-15-25-15-10 Push Ups Russian KB Swings #32/24kg Toes To Bars CrossFit Strength Part A: Tempo Romanian Deadlift 4x6 @31X1 Part B: E03:00MOMx3 Supersets: 3 Weighted Ring Dips 15m\Side 1KB OverHead Carry Part C: 2