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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Wednesday - 161024
CrossFit WOD: Strength: E2.5MOM for 15min: Weighted Pushups 6-6-5-5-4-4 Metcon: For time: 32 Pullups Run 200m 16 DB Thrusters (#22.5/15,x2) Run 400m 16 DB Thrusters Run 200m 32 Toes-to-bar
Tuesday - 151024
CrossFit WOD: Strength: Deadlift 3-3-3-3-3 Metcon: “Nate” AMRAP in 20min of: 2 Ring Muscle-ups 4 HSPU 8 KB Swings (#24/16) Endurance: In Pairs, AMRAP in 32min of: Partner 1: Bike 30/24 Calories Partner 2: AMRAP: 3 Burpee Pullups 6 Goblet Squats (#22.5/15) 9 V-Ups *Switch when
Monday - 141024
CrossFit WOD: Strength: Hang Squat Snatch 2-2-2-1-1-1-1 Metcon: AMRAP in 9min of: 3-5-7…+2 Overhead Squats (#60/40) 10 Box Jump Overs Endurance: For time: Row 1000/800m 200 Walking Lunges Steps Row 1000/800m 200 KB SDHP (#16/12) Row 1000/800m 200 Russian Twists (#16/12) Row 1000/
Sunday - 131024
CrossFit WOD: Strength: Front Squat 3-3-3-3-3 *Rest 3:00 Metcon: 5 Rounds for time: 10-8-6-4-2 Devil Power-Cleans (#22.5/15,x2) 15 Wallballs (#10/6) 30 Double Unders