Friday - 070521
Metcon:
For time:
Run 1600m
50 Deadlifts (#80/50)
Row 1600m
30 Power Cleans (#60/40)
Bike 1600m (1mile)
15 Bar Muscle-ups
Skills:
- Handstands (hold/walk)
- Kipping Toes-to-bar
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Sunday 280626
CrossFit W.O.D Strength: On a 12:00 Min Running Clock: Build up For a 1RM Weighted Chin Up Metcon: 20:00 Min AMRAP: 24/18 Cals Row 15 Box Jumps #60/50cm 12 Ring Rows CrossFit Strength Part A: Pendlay Row 5x5 Part B: E03:00MOMx4 Sets: 8
Saturday 270626
CrossFit W.O.D Strength: Weighted Dips: 8-4-8-4-8-4 Metcon: 3 Rounds For Time: 20 Russian KB Swings #24/32kg 4 Wall Walks 2 Rope Climbs
Friday 260626
CrossFit W.O.D Strength: On A 14:00 Min Running Clock Build Up for load on the following Complex: 1 Snatch From floor (any version) 1 OverHead Squat Metcon: 02:00 Min On (AMRAP)/ 01:00 Min Off x 6 Rounds, Alt: 1.) 6 Hang Power Snatch #43/30kg
Thursday 250626
CrossFit W.O.D Strength: Good Morning 10-10-8-8-6-6 Metcon: 22:00 Min AMRAP: 400m Run 15 Plate GTOH #15/10kg 15 Plate Overhead Sit-Ups CrossFit Endurance 05:00 Min Work (AMRAP), 03:00 Min Active Recovery Row/Bike x 5 Rounds: 20 1DB Goblet Squats #1x17.5/12.5kg 20