Tuesday - 100117
Strength:
Power Clean - 12min to find RM1
Metcon:
In Pairs for time:
150 Wallballs (#10/6)
150 Box Jump-overs
150 Pullups
150 Situps
Split reps as you like
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Monday 050126
CrossFit W.O.D Strength: Weighted Chin-Ups 3-3-3-2-2-2-2 In B\W Sets: 20 sec Hollow Hold+20 Sec Hollow Rocks Metcon: E02:00MOM x 5 Rounds: 10 GTOH #50/35 8 Lateral Burpees Over the Bar *Max Box Jumps #60/50cm for the remaining CrossFit Endurance 5 Rounds for Time:
Sunday 040126
CrossFit W.O.D Strength: Front Squats 5-5-5-3-3-3 *Build Up to a Daily @2RIR Metcon: For Time: 30-20-10 C2b WallBall Shots #10/6kg *Every 01:00 Min (Including 00:00) – 10 Jumping Lunges CrossFit Strength Part A: Tempo Back Squats 5-5-4-4-3-3 *@32X1 Tempo Part B: 4 Supersets: 8-10 2DB Navy
Saturday 030126
CrossFit W.O.D Strength: Back Squats E02:30MOMx6 Sets: 5-5-5-3-3-3 *Build up to a heavy 3. Metcon: 10:00 Min AMRAP: 5 Sandbag Cleans #70/45 12\9 Cals Bike or 15\12 Cals Row
Friday 020126
CrossFit W.O.D Strength: Push Press E02:30MOMx5 Sets: Build Up To a Heavy 5. Metcon: "Filthy Fifty" For Time: 50 Box Jumps #60/50cm 50 Jumping Pull-Ups 50 KB Swings #16/12kg 50 Lunges 50 K2E 50 Push Press #20/15kg 50 Back Extensions 50 Wall