Friday - 010121
Strength:
Tempo Good Mornings @5252
8-8-8-8-8
21 Hollow Rocks after each set
Metcon:
AMRAP in 21min of:
21 Swings
21 Thrusters
21 Pushups
21 Burpees
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Tuesday 070726
CrossFit W.O.D Strength: Push Press 5x5 Metcon: 10:00 Min AMRAP: 8 2DB Box Step Overs #2.22.5/15kg 16 Box Jumps 64 Double Unders CrossFit Endurance For Time: 50-40-30-20-10 Push Ups MedBall Cleans #10/6kg Tuck Ups *100 Double Unders In B\W Sets
Monday 060726
CrossFit W.O.D Strength: On A 15:00 Min Running Clock, Build up to a 1RM Back Squat Metcon: For Time: 1, 1-2, 1-2-3..Etc.: 1.) Rope Climb 2.) WallWalks 3.) Deadlifts #100/70kg 4.) Lateral Burpees Over The Bar 5.) Toes To Bars 6.) Jumping Lunges 7.) Air
Sunday 050726
CrossFit W.O.D Strength: 20:00 Min HandStand Practice Metcon: For Time: 400m Run 30 KB Swings #1x24/16kg 400m Run 30 1KB overHead Lunges 400m Run 30 1KB STOH CrossFit Strength Part A: Sumo Deadlift 5-5-5-3-3-3 Part B: 3 SuperSets: 8-10 Weighted Push Ups 5\5 ATG Split
Saturday 040726
CrossFit W.O.D Strength: 4 SuperSets: 10/10 1DB Bent-Over Rows 00:20 Sec Ring Support Hold 00:30-00:45 Sec SuperMan Hold Metcon: 10 Rounds For Time: 10 WallBall Shots #10/6kg 10 V-Ups