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 - 300525
CrossFit W.O.D: Strength: Weighted Chin-ups 12min Find heavy 2 reps Metcon: 5 Rounds For time: 2 Wall walks 6 Thruster (#50/35) 12 Box Jumps 6 Thruster (#50/35) 2 Wall walks -1min rest between set- Weightlifting: weightlifting Part 1: 5 sets: 2 High Hang Clean 2 Push
Thursday - 290525
CrossFit W.O.D: Strength: Every 1.5min for 15min 1 Clean Pull 1 Hang Power Clean 1 High Hang Squat Clean Metcon: For time: 50 Front Squat (#43/30) 50 Toes-to-bar 50 Sumo Deadlift high pull (#43/30) 50 Handstand push-ups Endurance: 6 Rounds For time: 400m run 40m
Wednesday - 280525
CrossFit W.O.D: Strength: Tempo Back Squat (@32x2) 5-5-5-3-3 Metcon: 15Min AMRAP of: 50 Double Unders 10 DBs Push-press (#22.5/15x2) 10 Burpees over DB 10 DBs Hang Power Clean (#22.5/15x2) CrossFit Strength: Part A: Back Squat 4-4-3-3-2-2 Part B: 3 Sets: 8/8 KB Single
Tuesday - 270525
CrossFit W.O.D: Strength: Push jerk 3-3-3-2-2-2 Metcon: 11min AMRAP of: 1-2-3-4-5… Rope Climb 10 Box Jump overs 15 KB Swing (#24/16) Endurance: For Time: 1 Stairs ascend with ball (#10/6) 100 Double Unders 100 Wall Balls (#10/6) 100/80 Cal Row // 80/60 Cal Bike