Wednesday - 310124
CrossFit WOD:
Strength:
Weighted Pushups
4-4-4-4-4-4
Metcon:
2 Rounds for time:
25 DB Deadlifts (#22.5/15,x2)
25 DB S2OH (#22.5/15,x2)
125 Double Unders
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Wednesday - 050225
CrossFit W.O.D: Strength: E2.5MOM for 15 min: 1 Squat Clean 2 Jerk 1 Hang Squat Clean Metcon: EMOM 18min for max rep: 1)Double Under 2) Hang Clean & Jerk (#50/35) 3)V-ups CrossFit Strength: PART A: Deadlift 20min work 6-6-6-5-5-3-3 start with around 70% and
Tuesday - 040225
CrossFit W.O.D: Strength: 6 Super set: Romanian Deadlift 8-8-8-6-6-6 + 40-60 Sec Heavy Farmer Hold (with Kbs/Dbs) *Rest 1-2min between set Metcon: 11min AMRAP of: 2 Rope Climb 6-8-10-12-14-16… Front Reck Lunge (43/30) CrossFit Endurance: 15min AMRAP of: 100 Double Unders 20m Walking Lunges 20 DB Snatch
Monday - 030225
CrossFit W.O.D: Strength: 12 min find RM3 for Weighted Push-ups Metcon: 4 Min AMRAP- 1 Min Rest For 20min: 5 Devill press (#22.5/15x2) 20 Wallballs (#10/6) 35 Double Under CrossFit Endurance: 6 Rounds for time: 400m Run 20 Wallballs (#10/6) 20 KB Sumo Deadlift
Sunday - 020225
CrossFit W.O.D: Strength: Overhead Squat 6-6-4-4-2-2 Metcon: 5 Rounds for time: 20 Box Jump over 15 Sumo Deadlift High Pull (#50/35) 10 Burpee Box Jump Over 15 Pull-ups CrossFit Strength: PART A: Front Squat 4-4-2-2-1-1-1 PART B: 3-4 Sets: 10 Band face Pull + 30 Sec Wall Squat