Tuesday - 161018
Strength:
E2MOM for 14min:
Power Clean + Front Squat + Jerk (1+1+1)
Metcon:
AMRAP in 14min of:
8 S2OH (#50/35)
12 Wallballs
16 Situps
Skills:
Pistol Squat Progressions
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Monday - 300625
CrossFit W.O.D: Strength: Pause Front Squat (@33x2) 4-4-3-3-2-2 Metcon: 10min AMRAP of: 10 DB Snatch (22.5/15x1) 20 V-ups 30 Double Unders Endurance: 3 Rounds: 5min AMRAP of: 8x10 shuttle run 10-12-14-16-18… Dual DB Thruster (15/10x2) -1min Rest- 5min AMRAP of: 4-8-12-16-20 Box Jump Overs 1-2-3-4-5
Sunday - 290625
CrossFit W.O.D: Strength: 4 Super Sets: 8/8 Single arm DB Bent Over Row on the Box + 30-40 Sec Active Hang/Chin over bar hold Metcon: 4 Rounds For Time: 15 Dual DB Hang Squat Cleans (#22.5/15x2) 15 Box jump overs 15 Pull-ups CrossFit Strength: Part
Saturday - 280626
CrossFit W.O.D: Strength: Thruster (from the rig) 4-4-3-3-3 Metcon: For Time: 200m Run 10 Sandbag Clean (#75/45) 400m Run 20m DB Overhead Lunges (#22.5/15x1) 600m run 30 Wallballs (#10/6)
Friday - 270625
CrossFit W.O.D: Strength: Push Jerk 3-3-3-2-2-2 Metcon: 18min AMRAP of: 15/12 Cal Row // 12/9 Cal Bike 10 Devil Press (#22.5/15x2) 3 Rope clime 10 Dual DB Front Squat(#22.5/15x2)