Monday - 150221
Strength:
Weighted Jacksons
10-8-8-8-6
Metcon:
6 Rounds for time:
20 KB Swings
20 Situps
*EMOM - 4 Burpees
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Friday 020126
CrossFit W.O.D Strength: Push Press E02:30MOMx5 Sets: Build Up To a Heavy 5. Metcon: "Filthy Fifty" For Time: 50 Box Jumps #60/50cm 50 Jumping Pull-Ups 50 KB Swings #16/12kg 50 Lunges 50 K2E 50 Push Press #20/15kg 50 Back Extensions 50 Wall
Thursday 010126
CrossFit W.O.D Strength: E02:00MOM X8 Sets: 4-8 Strict\Deficit Strict HSPU * 30-40 sec Weighted Hollow Hold Metcon: For Time: 1-2-3-4-5..10 HSPU Dual DB Box Step Overs #2x22.5/15kg CrossFit Endurance E06:00MOMx6 Rounds: 32/24 Cals Row 20 V-ups 16 Alt. DB Snatch #15/10kg
Wednesday 311225
CrossFit W.O.D Strength: Weighted Ring Dips 5-5-5-3-3-3 * 8\8 1DB Bent-over Rows @1231 TEMPO Metcon: 3 R.F.T: 3 BMU 15 KB SDHP #1x24/16kg 6 C2b 20 KB Swings 9 Toes To bars 25 KB Deadlifts CrossFit Strength Part A: Pendlay rows 8-8-6-6-4-4 Part B: 4
Tuesday 301225
CrossFit W.O.D Strength: On A 14:00 Min Running Clock, Build Up for a heavy complex for the day: 1 Snatch Pull 1 Low Hang Squat Snatch 1 Squat Snatch Metcon: 20 Min EMOM, For Max reps: 1.) Double Unders 2.) 1DB Alt. Overhead Lunges #1x22.5/15