WOD 251213
REST DAY!
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Monday 260126
CrossFit W.O.D Strength: Weighted Chin Ups 3-3-2-2-1-1 * 30 sec Weighted Wall SIt in B\W Sets Metcon: 03:00 Min AMRAP\01:00 Min Rest x 4 Rounds: 15\12 Cals Row or 12\9 Cals Bike 10 Dual KB STOH #2x24/16 12 Dual KB Front Rack
Sunday 250126
CrossFit W.O.D Stregnth: Tempo Front Squats 3-3-3-2-2-2 @32X1 Tempo Metcon: 16:00 Min EMOM for Max Reps: 1.) Double Unders 2.) KB Swings #24/16kg 3.) Cals Row\Bike 4.) Rest CrossFit Strength Part A: Close Grip Bench Press 5x6 *Build Up to a @2RIR +8\8 Single
Saturday 240126
CrossFit W.O.D Skill: 12:00 Min Practice HS Walk Metcon: CrossFit Open 21.2 For time: 10 DB Snatch #1x22.5/15kg 15 Burpee Box Jump Overs #60/50cm 20 DB Snatch 15 Burpee Box Jump Overs 30 DB Snatch 15 Burpee Box Jump Overs 40 DB Snatch
Friday 230126
CrossFit W.O.D Strength: Good Morning 10-10-8-8-8 Metcon: For Time: 15-12-9-6-3 Cals Row Thrusters #43/30kg Weightlifting Part 1: 5 sets: 2 Drop Snatch 45-55% Part 2: Tempo Snatch Snatch 5 x 1+1 60-75 % 7 x 0+ 1 80-100% Part 3: Clean first Pull TnG Clean Jerk 6