Thursday - 280618
Skill:
6 Sets for load:
Push-Press + Push-Jerk (2+1)
Metcon:
3 Rounds for time:
12 DB Snatch (#30/20)
50 Air-Squats
4 Rope Climbs
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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
Saturday 271225
CrossFit W.O.D Strength: Romanian Deadlfit 10-10-8-8 *Hanging Knee Raises @2RIR In B\W Sets Metcon: 7 Rounds for Time, IGUG: 20 Cals Row\15 Cals Bike 15m HS Walk 20 Russian KB Swing #32/24
Friday 261225
CrossFit W.O.D Strength: E02:30MOMx6 Sets: Build Up for load for the following Complex: (1+1+1+1) Snatch Pull Hang Power Snatch Hang Squat Snatch Overhead Squat Metcon: 12:00 Min Amrap: 20 Alt. DB Snatch #22.5/15 10 Lateral Burpees over the DB Weightlifting Part