Friday - 180316
Strength:
Push-Jerk, 10min to find RM2
Skill:
Pistols
Metcon:
For time, 25-20-15-10-5 reps of:
Pistols
Push-ups
Sit-ups
Kettlebell Swings (#24/16)
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Monday 270726
CrossFit W.O.D Strength: 4 SuperSets: 8\8 Single Legged Romanian Deadlift 16 Alt. Gorilla Rows Metcon: 20:00 Min EMOM, For Max Reps: 1.) WallBall Shots #10/6kg 2.) KB Swings #1x24/16kg 3.) Cals Row 4.) Alt. Goblet Lunges 5.) Rest CrossFit Endurance 04:00 Min On\
Sunday 260726
CrossFit W.O.D Strength: E02:30MOMx8 Sets (Build Up for load): Power Clean Hang Power Clean Push Jerk (1+2+2) Metcon: For Time: 10-8-6-4-2 GTOH #60/43kg 5-10-15-20-25 V-Ups CrossFit Strength Part A: Weighted Pull Ups 5x5 Part B: E04:00MOMx4 Sets: 5\5 Lateral Box Step Downs
Saturday 250726
CrossFit W.O.D Strength: 14:00 Min Practice Toes To Bars Metcon: 10 Rounds For Time, IGUG: 8 Toes To Bars 10 Box Jumps #60/50cm 12 Alt. Lunges **When Partner A Works, Partner B Performs Max Cals Row.
Friday 240726
CrossFit W.O.D Strength: Back Squat 5X5 Metcon: 15:00 Min EMOM: 1.) 20 Russian KB Swings #32/24kg 2.) Max Rope Climbs 3.) Rest CrossFit Weightlifting Part 1: 7 sets: 2 Drop Snatch 1 OH Squat (pause 2 sec at the dip) 40-50% Part 2: Hang Snatch Pull