Tuesday - 251218
Strength:
Weighted Pullups
5-5-3-3-3-1-1
Metcon:
For time:
2 Rounds:
15 HSPU
15 Box Jumps
Then 2 Rounds:
15 Front Rack Lunges (#60/40)
15 Burpees over the bar
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Tuesday - 021225
CrossFit W.O.D: Strength: Push jerk 4-4-4-3-3 Metcon: 16min AMRAP of: 500/400m Row // 26/20 Cal Bike 15 Dual DB Thruster (#22.5/15x2) 3 wall-walk Endurance: 38min AMRAP of: 1 Stairs ascend with KB (#16/12) 15 KB Goblet Squat 15 KB Sumo deadlift High pull 20
Monday - 011225
CrossFit W.O.D: Strength: 15min Build up to heavy set of: 1 power snatch 1 hang power snatch Metcon: For Time: 80 Box jump overs 70 V-ups 60 DB Snatch (#22.5/15x1) 50 Front Squat (#60/40) 40 Alt. DB Hang clean & jerk (#22.5/15x1) Endurance:
Sunday - 301125
CrossFit W.O.D: Strength: Deadlift 6-6-4-4-3-3 Metcon: 12min EMOM for max rep: min1- Max KB Goblet Lunges (#32/24) min2- Max KB Sumo deadlift high pull min3- Max Burpee Pull-ups CrossFit Strength: Part A: 20min Build up to RM2 Front Squat Part B: 3-4 Sets of: 8/8 Bulgarian
Saturday - 291125
CrossFit W.O.D: Strength: 5 Super sets: Weighted Dip 4-4-3-3-3 + 30 Sec L-sit Metcon: For Time: 100 Double unders 20 Chest-to-bar 40m Handstand walk 60 Plate Ground-to-overhead (#20/15) 100 Double unders