Thursday - 210515
Strength/Skill: Snatch 3-3-3-3-3
Metcon: AMRAP in 12 min of the ladder: 5 Rollups 5 HSPU 5 Rollups 10 HSPU 5 Rollups 15HSPU etc...
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Thursday - 111225
CrossFit W.O.D Strength: Romanian Deadlift 8-8-8-6-6-6 In B\W Sets: 30-40 Sec Weighted Plank Hold Metcon: For Time: 20 Bar Muscle Ups 40 Hang Power Cleans #60/43kg 60 Lateral Burpees Over The Bar Endurance For Time: 200-400-600-800-1000m Row (Or Twice the distance on the bike) 15 KB
Wednesday - 101225
CrossFit W.O.D Strength: Tempo Strict Press: 6-6-6-4-4-4 *@1251 Tempo: 2 sec at the top, 5 sec on the way down. Metcon: 20:00 Min EMOM For Max Reps On Each of the following: 1.) Cals Row\Bike 2.) Push-Ups 3.) Air Squats 4.) Barbell STOH #42/30kg CrossFit
Tuesday - 091225
CrossFit W.O.D Weightlifting: On a 15:00 Min Running Clock: *Build Up to a 3RM Hang Power Snatch Metcon: "Karen" For Time: 150 Wallball Shots #10/6 CrossFit Endurance 35:00 Min AMRAP: 50\40 Cals Row 24 KB Swing #16\12 18 Alt. Overhead Plate
Monday - 081225
CrossFit W.O.D Strength: Weighted Chin-Up: 3-3-3-2-2-2-2 *Build Up to A Heavy Double for the day Metcon: "FRAN" For Time: 21-15-9 Thrusters #43/30kg Pull-Ups CrossFit Endurance E04:00MOMX10 Rounds: 400m run 15 Plate GTOH #15/10 Max Sit-Ups In the Remaining