Monday - 121216
Skill:
DB Snatch
Metcon:
For time:
50 DB Push-Press
50 Box Jumps
50 Pushups
50 DB Walking Lunges
50 DB Snatch
50 Burpees
*Use one DB (#25/15)
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Wednesday 290726
CrossFit W.O.D "Better Together" 40:00 Min AMRAP, In Pairs: 400m Run Together 20 Burpees To Target 30 Sandbag Over The Shoulder #50/30kg 40 Wallball sit Ups (Sync.) #10/6kg 50 WallBall Squats (Sync.) 400m Row
Tuesday 280726
CrossFit W.O.D Strength: Weighted Chin Ups 5x5 Metcon: 12:00 Min AMRAP: 3 WallWalks 6 Burpee Box Jump Overs #60/50cm 18 Alt. DB Snatch #22.5/15kg CrossFit Endurance 36:00 Min EMOM, Each For Max Reps: 1.) Wallwalks 2.) Walking Lunges (For Distance, in 7.5m
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