Tuesday - 010316
Strength:
Overhead Squat 5-5-3-3-1-1
Metcon:
AMRAP in 8min of:
9 Hang Power Cleans (#50/35)
30 Double Unders
9 S2OH (#50/35)
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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
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