Tuesday - 170320
Strength:
Bulgarian Split Squat
10-10-10-10-10 (5 each leg)
Metcon:
6 Rounds for time:
30 Russian Twists
20 Jacksons
10 Burpee Broad Jumps
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Saturday 031026
CrossFit W.O.D Strength: E03:00MOMx4 Supersets: 8\8 1DB Bent-Over Rows 00:20 Sec Box L-Sit Holds Metcon: 5 R.F.T: 20 Russian KB Swings #32/24kg 10 Toes To Bars 20 Box Jumps #60/50cm
Friday021026
CrossFit W.O.D Strength: On A 14:00 Min Running Clock, Build Up TO A 1RM Strict Press Metcon: 15:00 Min AMRAP: In Teams Of 2, IGUG: 9 Deadlifts #60/43kg 6 Hang Power Cleans 3 STOH *When Partner A Works, Partner B Performs Max Cals Row. Score:
Thursday 011026
CrossFit W.O.D Strength: Back Squat On A 20:00 Min Running Clock Build Up to A 1RM Metcon: "Cooper" 10 R.F.T: 10 Burpees 10 Air Squats 10 Push Ups 10 Sit-Ups CrossFit Endurance 40 Min EMOM (For Max Reps): 1.)Cals Row 2.)Air
Wednesday 300926
CrossFit W.O.D Strength: 15:00 Min HSPU Practice Metcon: E04:00MOMx4 Rounds: 24/19 Cals Bike Into AMRAP: 10 2DB Hang Squat Cleans #2x22.5/15kg 10 V-Ups CrossFit Strength Part A: Stiff Legged Deadlift 10-10-8-8-6 Part B: E04:00MOMx3 Supersets: 5 Nordic Curls 5 Kneeling Assisted Sissy