Wednesday - 160915
Strength:
Hang Snatch 3-3-3-2-2-1
Metcon:
In Pairs for time:
100 Knees-to-elbows
70 Step-ups with DBs (#15/10)
50 Burpee Box Jumps
Partner A: Runs 200m
Partner B: Works
Read more
Thursday 090426
Crossfit W.O.D Strength: Tempo RDL 8-8-6-6-4-4 @32X1 Tempo 30 Sec Side Plank\Per Side Between Sets. Metcon: "Nicole" 20:00 Min AMRAP: 400m Run Max UB Pull Ups CrossFit Endurance E04:00MOMx4 Rounds: 19\12 Cals Bike 10 KB Goblet Squats #1x24/16kg 8 KB Facing
Wednesday 080426
CrossFit W.O.D Strength: Push Press 4-4-3-3-2-2 Metcon: 10:00 Min Amrap: 50 Double Unders 10 2KB Hang Cleans #2x24/16kg CrossFit W.O.D Part A: Back Rack Reverse Lunges 10-10-10-8-8-8 (Total) Part B: E03:30x4 Rounds: 8\8 DB Bent-Over Rows 6\6 1Arm Half Kneeling Bottom
Tuesday 070426
CrossFit W.O.D Metcon: “10 Plagues of Panda!” For time: 1 – Wall Walk 2 – Sandbag Over Shoulder (#75/45) 3 – Burpees 4 – Toes-to-bar 5 – Wallball Shots (#10/6) 6 – Ring Dips 7 – Box Jumps 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Ring Muscle-Ups
Monday 060426
CrossFit W.O.D Strength: E02:00MOMx7 Sets: Snatch Deadlift Hang Snatch Tempo Over Head Squat *3 Sec On the way Down (1+2+1) Metcon: 3 Rounds For Time: 30 Alt. DB Snatch #1x22.5/15kg 20 Burpees Over The DB CrossFit Endurance Part A: E03:00MOMx5 Sets: 400m