Wednesday - 011025
CrossFit W.O.D:
Strength:
Back Squat
4-4-3-3-2-2
Metcon:
E2.5MOM for 15min:
15/12 Cal Row // 12/9 Bike
8 Power Clean (#60/40)
2 Wallwalk
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Tuesday - 300925
CrossFit W.O.D: Strength: Push Press 4-4-3-3-3 Metcon: For Time: 50 Box jump overs 50 Sumo Deadlift-high pull (#43/30) 50 Push-ups 50 Front Squat (#43/30) 50 V-ups Endurance: 38min AMRAP of: 400m Run 20 KB Swing (#16/12) 15 Tuck-ups 10 Burpees to target
Monday - 290925
CrossFit W.O.D: Strength: Every 1.5min for 12min: 1 Snatch Pull 1 Power Snatch Metcon: 5 Rounds for time: 400m run 15 Wallball (#10/6) 10 Chest-to-bar Endurance: Evrey 4min for 36min: 15 Dual DB Thruster (#15/10x2) 15 Box jumps 10 Knee to elbow 10 Dual DB
Sunday - 200925
CrossFit W.O.D: Strength: Deadlift 5-5-4-4-3 Metcon: 11min AMRAP of: 2 Rope climb 4-8-12-16… Hang Power snatch (#43/30) Burpees over bar CrossFit Strength: Part A: Pendlay Row 5-5-3-3-2-2 Part B: 4 Sets: 3 Weighted Pull-ups + 8/8 Upright Row Metcon: 6min EMOM of: min1- Sandbag Clean (#75/45)
Saturday - 270925
CrossFit W.O.D: Strength: Overhead Squat 5-5-4-4-3 Metcon: E2MOM For 10min: 10 Box Jumps over 6 Dual DB Hang Squat Clean (#22.5/15x2) 2 Bar muscle ups