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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Tuesday 170326
CrossFit W.O.D Strength: E02:00MOMx6 Sets: Snatch Balance+Over Head Squats (2+2) Metcon: 3 Rounds For Time: 15 1DB OverHead Squats #1x22.5/15kg 15 Lateral Burpees Over The DB 02:00 Min Rest Into: 20-15-10-5 2DB Front Rack Lunges #2x22.5/15kg HSPU CrossFit Endurance 40:
Monday 160326
CrossFit W.O.D Strength: Push Press 5-5-4-4-3-3 Metcon: For Time: 800m Run 50 Pull Ups 50 Empty Barbell Thrusters #20/15kg CrossFit Endurance For Time: 72\60Cals Bike 48 Dual DB Hang Squat Cleans #15/10kg 48 Toes To Bars Rest 03:00 Min Into E04:00MOMx6 Rounds: 18\
Sunday 150326
CrossFit W.O.D Strength: Good Morning 8-8-8-6-6-6 Metcon: E03:00M0Mx5 Rounds: 15 Toes To Bars 20 Plate GTOH #20/15kg *Amrap Burpees To Plate For The remaining CrossFit Strength Part A: Paused Front Squats 3-3-3-2-2-2 *2 Sec Pause At the Bottom of Each Rep Part B: 3 SuperSets Of:
Saturday 140326
CrossFit W.O.D CrossFit Open Workout 26.3 For Time 2 Rounds of 12 Burpees Over the Bar 12 Cleans (43/29kg) 12 Burpees Over the Bar 12 Thrusters (43/29kg) 2 Rounds of 12 Burpees Over the Bar 12 Cleans (52/34kg) 12 Burpees Over the Bar 12