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 270126
CrossFit W.O.D Strength: E02:00MOMx8 Sets: Build Up To a Heavy Complex of: 1 Snatch Pull 1 Hang Snatch (Any Version) 1 OverHead Squat Metcon: For Time: 50 Air Squats 30 Burpee Box Jump overs #60/50cm 30 T2B's 50 Air Squats 30 Box Jumps 20
Monday 260126
CrossFit W.O.D Strength: Weighted Chin Ups 3-3-2-2-1-1 * 30 sec Weighted Wall SIt in B\W Sets Metcon: 03:00 Min AMRAP\01:00 Min Rest x 4 Rounds: 15\12 Cals Row or 12\9 Cals Bike 10 Dual KB STOH #2x24/16 12 Dual KB Front Rack
Sunday 250126
CrossFit W.O.D Stregnth: Tempo Front Squats 3-3-3-2-2-2 @32X1 Tempo Metcon: 16:00 Min EMOM for Max Reps: 1.) Double Unders 2.) KB Swings #24/16kg 3.) Cals Row\Bike 4.) Rest CrossFit Strength Part A: Close Grip Bench Press 5x6 *Build Up to a @2RIR +8\8 Single
Saturday 240126
CrossFit W.O.D Skill: 12:00 Min Practice HS Walk Metcon: CrossFit Open 21.2 For time: 10 DB Snatch #1x22.5/15kg 15 Burpee Box Jump Overs #60/50cm 20 DB Snatch 15 Burpee Box Jump Overs 30 DB Snatch 15 Burpee Box Jump Overs 40 DB Snatch