Friday - 111215
Skill:
Bar Muscle-up
Metcon:
AMRAP in 13min:
3 Bar MU
12 Thrusters (#40/30)
25 Double Unders
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Tuesday 201026
CrossFit W.O.D Strength: E02:00MOMx8 Sets: Clean&Jerk (1+2) Metcon: For Time: 50 Strict Pull Ups Every 10 Reps Perform 10 Alt. Barbell front Rack lunges #75/50kg CrossFit Endurance 15:00 Min AMRAP: 20 Russian KB Swings #24/16kg 20 K2E 20 Alt. Goblet Reverse
Monday 191026
CrossFit W.O.D Strength: Weighted Ring Dips 8-6-4-4-2 Metcon: 4 Rounds For Max Reps: 03:00 Min: Cals Echo 02:00 Min: Tuck-Ups 01:00 Min: STOH #60/43kg CrossFit Endurance 10 Rounds: 03:00 Min ON / 01:00 Min OFF: 12/10 Cals Echo Bike 12 Box Step
Sunday 181026
CrossFit W.O.D Strength: E04:00MOMx4 Sets: 6\6 Weighted Box Step Ups @1131 00:30 Sec Side Plank\Side Metcon: 15:00 Min AMRAP: 8 2DB Box Step Overs #2x22.5/15kg 12 2DB Hang Power Cleans 16 Burpees To Target CrossFit Strength Part A: Paused Deadlift 5x3
Saturday 171026
CrossFit W.O.D Strength: E04:00MOMx4 Supersets: 12 Alt. 2DB Renegade Rows 20 Alt. Russian Twists Metcon: For Time: 25 Double Unders 60 V-Ups 50 Double Unders 30 K2E 75 Double Unders 15m HS Walk 100 Double Unders