WOD 251213
REST DAY!
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Friday 080526
CrossFit W.O.D Strength: 4 SuperSets Of: 10\10 1DB Bent-Over Rows 30 Sec 2KB Front Rack Hold #2x32/24kg Metcon: E03:00MOMx4 Rounds: 15/12 Cals Row 10 Front Squats #50/35kg *Max Lateral Burpees Over The Bar For The Remaining. CrossFit Weightlifting Part 1: Muscle Snatch High
Thursday 070526
CrossFit W.O.D Strength: Back Squats 5-5-5-3-3-3 Metcon: 20:00 Min EMOM: (For Max Reps) 1.) Push Ups 2.) Plate OH Lunges #20/15kg 3.) Cals Bike 4.)Plate GTOH CrossFit Endurance 40:00 Min AMRAP: 200m Run 10-20-30-40... Air Squats 10 Push Ups (Reach As Far As Possible)
Wednesday 060526
CrossFit W.O.D Strength: 5x5 T&G Cleans Build Up For Load Metcon: 8 Rounds For Time: 8 Box Jumps #60/50cm 8 HSPU CrossFit Strength Part A: Tempo Bent Over Rows @1131 5x5 Part B: 4 Supersets: 8\8 Tempo Goblet Step Ups @1131 10 Skull Crushers
Tuesday 050526
CrossFit W.O.D Strength: Paused Weighted Chin Ups 3-3-2-2-1-1 *2 Sec Hold At the Top Of Each rep Metcon: 15:00 Min AMRAP: 400m Run 30KB Swings #24/16kg CrossFit Endurance 12:00 Min AMRAP: 500/400m row 20 Plate Overhead Sit-Ups #15/10kg 10 Burpees To Plate 02: