Tuesday - 220823

CrossFit WOD
Strength:
5 Sets (in 15:00)
5 Strict C2B (Adv - weighted)
10-20 V-ups
Practice Double unders - max in 50sec

Metcon:
Amrap 15:00
400m Run
8 HSPU
10 Hang Power Snatch 42/30kg

Endurance:
Metcon:
AMRAP 10
20Cal Bike
15 Goblet Squats 20/16kg
10 Pushups
Rest 2:00

Then

AMRAP 10
20Cal Row
15 KTB Swings 20/16kg
10 Pullups
Rest 2:00

Then

AMRAP 10
50 Double unders
15 KTB High Pulls 20/16kg
10 TTB

CrossFit Strength:
Accessory
Accessory
Every 1:00 x 9:00

1. 4-10 Windmills Right
2. 4-10 Windmills Left
3. 30 DB Russain Twists (L+R=1)

Strength
Waves 9-6-3
In 16:00 - Build to a Heavy Wave
1st wave - light 50-60%
2nd wave - moderate 60-70%
3rd wave - heavy 70-85%

Metcon
Amrap 9
6 HSPU / 10 HR push-ups
3 Right arm KTB complex 32/24kg
3 Left arm KTB complex
KTB complex = 2 KTB deadlift + 2 KTB Power Clean + 2 KTB Push Press