Thursday - 230720
Metcon:
AMRAP in 35min:
Run 400m
20 Pushups
20/20 KB Bent-Over Rows (#16/12, x1)
20 Back extensions
10/10 Weighted Step-ups (#16/12)
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Wednesday 311225
CrossFit W.O.D Strength: Weighted Ring Dips 5-5-5-3-3-3 * 8\8 1DB Bent-over Rows @1231 TEMPO Metcon: 3 R.F.T: 3 BMU 15 KB SDHP #1x24/16kg 6 C2b 20 KB Swings 9 Toes To bars 25 KB Deadlifts CrossFit Strength Part A: Pendlay rows 8-8-6-6-4-4 Part B: 4
Tuesday 301225
CrossFit W.O.D Strength: On A 14:00 Min Running Clock, Build Up for a heavy complex for the day: 1 Snatch Pull 1 Low Hang Squat Snatch 1 Squat Snatch Metcon: 20 Min EMOM, For Max reps: 1.) Double Unders 2.) 1DB Alt. Overhead Lunges #1x22.5/15
Monday 291225
CrossFit W.O.D Strength: Deadlift Every 03:00 x 6 Sets: 5-5-5-3-3-3 *Build up to a Daily heavy 3 Metcon: For Time: 12-9-6 C2b Pull Ups Box Jump Overs Rest 02:00 min For time: 21-15-9 Cals Row WallBall Shots #10/6 CrossFit Endurance 10 Rounds For Time: 10
Sunday 281225
CrossFit W.O.D Strength: C&J – On A 15:00 Min Running Clock, Build Up to a Heavy Clean And Jerk (Any Version) Metcon: E02:30MOMx5 Rounds: 200m Row Into Max reps C&J #50/35kg Crossfit Strength Part A: Bulgarian Split Squats 5x(8-8-6-6-6)\Per Leg