Tuesday - 260917
Strength:
Good Morning 10-10-10
Metcon:
3 Rounds for time:
Run 400m
45 Situps
25 Wallballs (#10/6)
5 Wall Climbs
(20min time-cap)
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Sunday 220326
CrossFit W.O.D Strength: Weighted Chin-ups 5x5 Metcon: 4 Rounds: 3:00 AMRAP / 1:00 REST 30 Double Unders 20 KB Swings (#24/16) 10 Goblet Lunges CrossFit Strength Part A: Back Squat 7x3 build up to 2RIR Part B: 3 Supersets of: 8/8 KB Single-leg Deadlift 30sec
Saturday 210326
CrossFit W.O.D Skill: 15:00 Min Practice Rope Climb Metcon: 5 Rounds For Time, IGUG (In Pairs Of 2): 400m Run Synchro 10 SandBag Cleans #70/45kg 20 2DB STOH #1X22.5/15kg 30m Dual 2DB Overhead Carry
Friday 200326
CrossFit W.O.D Strength: 14:00 Min Build Up To 3RM Thruster From Rack Metcon: "Fight Gone Bad" 20:00 Min EMOM, For Max Reps of Each: 1.)2KB Front Rack Squats #2x24/16Kg 2.)Double Unders 3.)Ring Dips 4.)WallWalks 5.)Rest
Thursday 190326
CrossFit W.O.D Strength: Barbell Bent Over-Rows 8-8-6-6-4-4 *40 Sec Weighted Plank After Each Set. Metcon: 15:00 Min Amrap: 20 Alternating DB Snatches #1x22.5/15kg 18\25 Cals Row 16 Sit-Ups CrossFit Enudrance Part A: C2 Rower Intervals: 4x600m 01:00 Min Rest b\w Intervals Part