Tuesday 010915
Skill/Strength:
Snatch 3-3-2-2-1-1
Metcon:
AMRAP in 8min:
4 Power Snatches (#60/40)
6 Burpees
8 Jumping Lunges
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Sunday 260426
CrossFit W.O.D Strength: Bent-Over Rows 5x6 30 Sec Weighted Hollow Hold B\W Sets. Metcon: 20:00 Min AMRAP: 20 RKBS #32/24kg 30 Double Unders 40 Air Squats 50 Double Unders CrossFit Strength: Part A: Push Press 5-5-5-3-3-3 Part B: E04:00MOMx3 Supersets: 10\10 KB Goblet
Saturday 250426
CrossFit W.O.D Strength: E02:30MOMx6 Rounds, Build Up for Load For the Following Complex: Snatch High Pull Hang Power Snatch Over Head Squat Snatch Balance (1+1+1+1) Metcon: 15:00 Min AMRAP: 15/12 Cals Row 12M 1DB OverHead Walking Lunges #1x22.5/15kg 3 Bar
Friday 240426
CrossFit W.O.D Strength: Weighted Pull Ups 5x5 Metcon: For Time: 800M Run 4 Man Makers #2x22.5/15kg 15 V-Ups 400M Run 6 Man Makers 20 V-Ups 200M Run 8 Man Makers 25 V-Ups CrossFit Weightlifitng Part 1: 5-6 sets: BTN Push Press Over Head Squat (2+1)
Thursday 230426
CrossFit W.O.D Strength: GoodMornings 8-7-7-6-6 40 Sec Weighted Plank In B\W Sets. Metcon: 04:00 Min On\02:00 Min Offx3 Rounds, AMRAP: 12 DB Snatch #1x22.5/15kg 12 Box Jump Overs #60/50CM CrossFit Endurance 32:00 Min AMRAP: 2 WallWalk 6 Toes To Bars