Tuesday - 080119
Skill/Strength:
Split Jerk 2-2-2-1-1-1-1
Metcon:
1-2-3-4-5-6-7-8-9-10 Toes-to-bar
10-9-8-7-6-5-4-3-2-1 Deadlift (#100/70)
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Friday - 311025
CrossFit W.O.D: Strength: Back Squat 4-4-3-3-3 Metcon: For Time: 10 Dual DB Snatch (#22.5/15x2) 20 KB Swing (#32/24) 30 Dual DB Step-overs (#22.5/15x2) 20 KB Swing (#32/24) 10 Dual DB Devil Press (#22.5/15x2) Weightlifting: Part 1: 5 sets: Muscle Snatch
Thursday - 301025
CrossFit W.O.D: Strength: Bent over Row 5-5-3-3-3 Metcon: E5MOM for 20min: 9 Hang Cluster (#43/30) 12 Front Rack Lunges (#43/30) 15 Burpees over bar *Max Toes-to-bat till 4:00 *Score-max Toes-to-bar Endurance: 8 Rounds For time: 70 Double unders 15 KB Swing (#16/12x1) 12 Burpees
Wednesday - 291025
CrossFit W.O.D: Strength: 15min Build up to heavy complex of: 2 Snatch Pull 1 Power Snatch 1 Hang Power Snatch Metcon: 15min AMRAP of: 200m Run 20 Wall-balls (#10/6) 10 Hang DB Squat Cleans (#22.5/15x2) CrossFit Strength: Part A: Deadlift 5-5-5-3-3-3 Part B: 3-4 sets:
Tuesday - 281025
CrossFit W.O.D: Strength: Romanian Deadlift 8-8-6-6-6 Metcon: 4 Rounds For time: 500/400m Row // 26/18cal Bike 15 Handstand push-up 15 Chest-to-bar 15 Box Jumps Endurance: 36min AMRAP of: 200m Run 10 Wallball (#10/6) 10 DB Snatch (#15/10x1) 200m Run 15 Wallball (#10/6) 15 DB