Friday - 170415
Skill: Hand Stand - accumulate 120sec
Strength: Back Squat 3-3-3
Metcon: 3 Rounds for time: Run 200m 16 S2OH (#50/35) 8 Front Rack Lunges (#50/35) 4 Rollup-Burpees - 1min Rest
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Sunday 090826
CrossFit W.O.D Strength: 5 SuperSets: 5 Weighted Push Ups 00:20 Sec Hanging L-Sit Metcon: 20:00 Min Amrap: 400m Run 12 Dual DB Box Step Overs #2x22.5/15kg 8 Burpee Box Jumps #60/50cm CrossFit Strength Part A: Weighted Ring Dips 5-5-3-3-3 Part B: 3 SuperSets:
Saturday 080826
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Clean Pull 2 Hang Squat Cleans Metcon: For Time: 50 V-Ups 40/30 Cals Row 20 2DB Thrusters #2x225.4/15kg 10 Bar Muscle Ups
Friday 070826
CrossFit W.O.D Strength: Push Press 5-5-3-3-3 Metcon: For Time: 1,2,3...10: Deadlifts #80/55kg Lateral Burpees over the bar CrossFit Weightlifting Part 1: Muscle Snatch High Hang Snatch 3x(2+2)@40-45% 3x(1+2) @45-55% Part 2: Snatch Pull Hang Snatch Above The Knee Hang
Thursday 060826
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-8-8-6-6 (Total) Metcon: 00:30 Sec On\00:30 Sec Offx6 Rounds: 1.) Toes To Bars 2.) Cals Bike 3.)Sandbag Cleans #75/50kg CrossFit Endurance 8 Rounds For Time: 200m Run 2 Wallwalks 4 Burpee Box Jumps 8 2DB Box