WOD 251213
REST DAY!
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Sunday 220326
CrossFit W.O.D Strength: E02:00MOMx7 Sets, Build Up To The Following Complex: Clean Pull Hang Squat Clean Front Squat (1+2+1) Metcon: 26.1 CrossFit Open For time (12min time-cap): 20 WallBall Shots #10/6kg 18 Box Jump-Overs #60/50cm 30 WallBall Shots 18 Box Jump-Overs 40
Saturday 210326
CrossFit W.O.D Skill: 15:00 Min Practice Rope Climb Metcon: 5 Rounds For Time, IGUG (In Pairs Of 2): 400m Run Synchro 10 SandBag Cleans #70/45kg 20 2DB STOH #1X22.5/15kg 30m Dual 2DB Overhead Carry
Friday 200326
CrossFit W.O.D Strength: 14:00 Min Build Up To 3RM Thruster From Rack Metcon: "Fight Gone Bad" 20:00 Min EMOM, For Max Reps of Each: 1.)2KB Front Rack Squats #2x24/16Kg 2.)Double Unders 3.)Ring Dips 4.)WallWalks 5.)Rest
Thursday 190326
CrossFit W.O.D Strength: Barbell Bent Over-Rows 8-8-6-6-4-4 *40 Sec Weighted Plank After Each Set. Metcon: 15:00 Min Amrap: 20 Alternating DB Snatches #1x22.5/15kg 18\25 Cals Row 16 Sit-Ups CrossFit Enudrance Part A: C2 Rower Intervals: 4x600m 01:00 Min Rest b\w Intervals Part