WOD 251213
REST DAY!
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Saturday 160526
CrossFit W.O.D Strength: Front Squats 5-5-3-3-2-2 Metcon: 02:30 Min On/01:00 Min Offx4 Rounds: 2 Rope Climbs 5 Sandbag Cleans #75/50kg Into: Max Cals Row\Bike
Friday 150526
CrossFit W.0.D Strength: 15:00 Min Build Up For The Following Complex: 1 Snatch Pull 1 Hang Snatch Above Knee 1 Hang Snatch Below Knee Metcon: 5 Rounds For Time: 200m Run 3 RMU 6 Hang Power Snatch #43/30kg CrossFit Weightlifting Part 1: Hang Muscle Snatch Drop
Thursday 140526
CrossFit W.O.D Strength: 4 SuperSets: 16 Alternating Renegade Rows 15m\Per Side 1Arm KB Farmer's 1 Arm KB OverHead Carry #2x24/16kg Metcon: For Time: 10 Toes to bars 20 Push-Ups 30 WallBall Shots #10/6kg 40 Alt. Lunges 50 Tuck-Ups 40 Alt. Lunges 30 WallBall
Wednesday 130526
CrossFit W.O.D Skill: 15:00 Min HandStand Walk Practice Metcon: For Time: 30 Cals Row 30 Hang Power Cleans #60/43kg 20 Cals Row 20 Front Squats 10 Cals Row 10 Thrusters CrossFit Strength Part A: Back Squats 5x5 Part B: 4 Supersets: 8-10\Per Arm Half Kneeling