Wednesday - 091024
CrossFit WOD:
Strength:
15min build up to an RM3 Squat Clean (touch and go)
Metcon:
AMRAP in 12min of:
30 Double Unders
7 Thrusters (#50/35)
5 Burpees over the bar
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Sunday 240526
CrossFit W.O.D Strength: Back Squats 3-3-3-2-2-2 Metcon: 16:00 Min EMOM: 1.)Cals Row\Bike 2.)V-Ups 3.)HSPU 4.) Double Unders CrossFit Strength Part A: Front Squats 15:00 Min Build Up to a Heavy 2 Reps Part B: E04:00MOMx3 Rounds: 8\8 Half Kneeling KB
Saturday 230526
CrossFit W.O.D Strength: Hang Power Cleans 6X3 Metcon: RFA 2026 Qualifiers Workout 2: For Time: 00:00-09:00 80 Wallball Shots #10/6kg 80/64 Cals Row 09:00-15:00 Build Up for a heavy 2 Front Squats From Floor
Friday 220526
CrossFit W.O.D Strength: 5 Supersets: 5 Weighted Ring Dips 5\5 Weighted Box Step Downs @5111 Metcon: 18:00 Min AMRAP: 400m Run 20 KB SDHP #1x32/24kg 10 Burpee Box Jumps #60/50cm
Thursday 210526
CrossFit W.O.D Strength: Romanian Deadlifts 4x6 5\5 KB 1ARM 1 legged around The World after each set Metcon: 08:00 Min AMRAP: 12/9 Cals Bike 10 Push Ups 15 Alt.DB Snatches #22.5/15kg Rest 02:00 Min 08:00 Min AMRAP: 15/12 Cals