Wednesday - 100615
Strength: Push-Press 10-10-10
Metcon: 7 Rounds for time: 10 Kettlebell Swings (#24/16) 6 Toes-to-bar 4 Box Jump-Overs
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Monday - 081225
CrossFit W.O.D Strength: Weighted Chin-Up: 3-3-3-2-2-2-2 *Build Up to A Heavy Double for the day Metcon: "FRAN" For Time: 21-15-9 Thrusters #43/30kg Pull-Ups CrossFit Endurance E04:00MOMX10 Rounds: 400m run 15 Plate GTOH #15/10 Max Sit-Ups In the Remaining
Sunday - 071225
CrossFit W.O.D Strength: Back Squats E02:30MOMx5 Sets: 5 Back Squats Metcon: 18:00 Min AMRAP: 21\18 Cals Row \ 15\12 Cals Bike 15 Toes To Bars 20 Alt DB Snatch #1x15/22.5kg CrossFit Strength: Part A: Tempo Front Squats @41x1 4-4-4-3-3 Part B: On a
Saturday - 061225
CrossFit W.O.D: Strength: Bench Press 5-5-3-3-2-2 Metcon: 10 Rounds For time: 10 Dual DBs Step-overs (#22.5/15x2) 5 Devill press (#22.5/15x2)
Friday - 051225
CrossFit W.O.D: Strength: Thruster 3-3-3-2-2-2 Metcon: 4 Rounds for time: 200m Run 10 Deadlift (#100/70) 6 Burpees over bar Weightlifting Part 1- 6 sets: 2 Muscle Snatch 1 Drop Snatch 40-50% Part 2- High Hang Squat Snatch Hang Squat Snatch 7 x 1+1 55-75% 5 x