Friday - 100524
CrossFit WOD:
Strength:
Push-Press
4-4-4-3-3-3
Metcon:
4 Rounds for time:
250/200 Row
15 Wallballs (#10/6)
15/12 Cal Bike
5 Bar Muscle-ups
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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
Thursday 220126
CrossFit W.O.D Strength: Weighted Dips 5x3 In B\W Sets: 6\6 1DB Bent-Over Rows @1231 Tempo Metcon: 4 Rounds For Time: 2 Rope Climbs 12 KB Swings #32/24kg 24 KB Goblet Squats CrossFit Endurance 8 Rounds For Time: 12\9 Cals Bike\15\12 Cals Row
Wednesday 210126
CrossFit W.O.D Strength: OverHead Squats 5-5-4-4-3-3 Mecton: E03:00MOMx6 Rounds: 8 Dual DB Devil's Press 2x22.5/15kg 16 Tuck-Ups 32 Double Unders CrossFit Strength Part A: Tempo Romanian Deadlifts 5x6 @32X1 TEMPO Part B: 3-4 Supersets: 4-6 Barbell Bent Over Rows + 12-15 Banded Triceps Extensions