Tuesday - 241023
CrossFit WOD:
Strength:
Front Squat
5-5-3-3-3-3
Metcon:
AMRAP in 15min of:
20-30-40-50… Double Unders (+10…)
8 DB Power Cleans (#22.5/15,x2)
5 Strict L-Pullups
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Wednesday - 230425
CrossFit W.O.D: Strength: E2mom for 14min: 2 Snatch Deadlift 1 Snatch Pull 1 Power Snatch Metcon: 9min AMRAP of: 15 Wallballs (#10/6) 4-6-8-10-12… Shoulder to overhead (#60/40)
Tuesday - 220425
CrossFit W.O.D: Strength: Front Rack Lunges 8-8-6-6-4-4 Metcon: 12min AMRAP of: 21 DBs Step-up (#22.5/15,x2) 15 Deadlift (#80/50) 9 Toes-to-bar *Every 3min inc. 00:00 , 6 burpees to target Endurance: 6 Rounds for time: 500/400m Row 30 Meadall cleans (#10/6) 30 DB
Monday - 210425
CrossFit W.O.D: Strength: 13min find RM4 for the Overhead Squat Metcon: For Time: 33-27-21-15 Goblet Squat(#32/24) KB Russian Swing(#32/24) *After each set 400m run Endurance: 42min AMRAP of: 60 Double unders 20 Suomo deadlift high pull (#16/12) 15 box Jumps 20 Knee-to-elbow Gymnastics:
Sunday - 200425
CrossFit W.O.D: Strength: 15min Build up to RM2 For the touch and go Power clean Metcon: 6 Rounds for time: 30 Double Unders 12 Dual DB Deadlift (22.5/15,x2) 6 Dual DB Squat (22.5/15,x2) CrossFit Strength: Part A: Front Rack Lunge 6-6-4-4-2-2 Part