Thursday - 210916
Skill:
Snatch Balance 3-2-2-2-1
Metcon:
4 Rounds for time:
Run 400m
12 Sumo-Deadlift High Pulls (#60/40)
6 Ring Muscle-ups
(20min timecap)
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Saturday 130626
CrossFit W.O.D Strength: Alt. Gorilla Rows 16-16-12-12 *20 Sec Hanging L-Sit After Each set Metcon: 4 R.F.T: 200m Run 60m 2KB Farmer's Carry #32/24kg 15m 1KB Goblet Walking Lunges
Friday 120626
CrossFit W.O.D Strength: E01:30MOMx9 Sets: 2 Power Snatches Metcon: 20:00 Min AMRAP: 10 SDHP #43/30kg 12 Lateral Burpees Over The Bar 18/15 Cals Row
Thursday 110626
CrossFit W.O.D Skill: 20:00 Min HandStand Practice Metcon: 02:00 Min On/02:00 Min Off x 4 Rounds: 10 Pull Ups 16 Alt. 1DB Snatch #1x22.5/15kg Into Max Reps, Alt.: 1.) Air Squat 2.) Tuck-Ups CrossFit Endurance Part A: E05:00MOMx5 Rounds: 1000/800m
Wednesday 100626
CrossFit W.O.D Strength: Sumo Deadlift 5-5-5-3-3-3 Metcon: 7 R.F.T: 1 Wall Walk 3 Power Cleans #80/55kg 5 Ring Dips 7 Sit-Ups CrossFit Strength Part A: Push Press 5-5-4-4-3-3 Part B: 3 SuperSets: 6/6 Tempo 1DB Bent-Over Rows @1231 5/5 Weighted Box Step Ups