Wednesday - 080125
CrossFit W.O.D:
Strength:
E2.5MOM for 15min:
Good Morning
8-8-5-5-3-3
+
10-16 Seated legs raises
Metcon:
For time:
10-9-8-7…1
Overhead Squats (#50/35)
Ring Dips
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Friday - 180425
CrossFit W.O.D: Strength: Back Squat 3-3-2-2-1-1 Metcon: For Time: 50 DBs Thrusters (22.5/15,x2) 40 Chest-to-bar 30 Handstand push-ups Weightlifting: Part 1: 5-6 sets: 2 Press Behind the neck (snatch pos.) 1 Drop Snatch 45-55% Part 2: Snatch first pull Snatch "Panda" pull Below
Thursday - 170425
CrossFit W.O.D: Strength: Deadlift 5-5-5-3-3-3 Metcon: 2 rounds: 3min AMRAP: 12 Hand release push-ups 12 Alt. DB Snatch (22.5/15,x1) -1min Rest- 3min AMRAP: 6 Squat Cleans (#60/40) 6 Burpees over bar -1min Rest- Endurance: 36min AMRAP: 30/26 Cal Row // 24/18 Cal Bike
Wednesday - 160425
CrossFit W.O.D: Strength: Evrey 1.5min for 12min 1 Clean Pull 1 Power Clean 1 Hang Squat Clean Metcon: E4MOM for 16min: 70 Double unders 15 Box jump overs 20 Push press (#35/25) CrossFit Strength: Part A: Pause Back Squat 20min Build Heavy 1rep with 2 sec
Tuesday - 150425
CrossFit W.O.D: Strength: Push Jerk 4-4-3-3-2-2 Metcon: 14min AMRAP: 15/12 Cal Row // 12/9 Cal Bike 20 KB Sumo Deadlift High Pull (#24/16) 16 KB Goblet Lunges (#24/16) Endurance: 3 rounds: 6min AMRAP of: 10x10m Shuttle run 15 Wallballs (#10/6) -1min Rest- 6min AMRAP