Monday - 270616
Strength:
5 sets for max load:
Power Clean + Push-Jerk + Front Squat (2+2+2)
Metcon:
For Time:
800m Run
80 Wall balls (#10/6)
40 Burpees
20 Deadlifts (#100/60)
800m Run
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Saturday 110726
CrossFit W.O.D Strength: Bench Press 5x5 Metcon: In Teams Of 2, For Time: 100m HS Walk 150 Air Squats 200m 2KB Farmer's Carry #2x24/16kg 150 Sit-Ups 100m 2KB Walking Lunges
Friday 100726
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 8\8 1DB Tempo Bent Over Rows @1231 00:20 Sec Side Plank Per Side Metcon: 2 Rounds For Time: 800m Run 40 Wallball Shots #10/6kg CrossFit Weightlifting Part 1: 6 sets: 2 Hang Muscle Snatch 1 High Hang Snatch 40-50%
Thursday 090726
CrossFit W.O.D Strength: On a 20:00 Min Running Clock, Build Up to a 1RM Deadlift Metcon: 3 R.F.T: 10 Hang Power Cleans #60/43kg 10 Front Squats 10 Pull Ups CrossFit Endurance 4 Rounds For Time: 9 Toes To Bars 12 2KB STOH #2x16/12kg
Wednesday 080726
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Squat Snatch Metcon: 20:00 Min EMOM For Max reps: 1.) Hang Power Snatch #43/30kg 2.)Burpees Over The Bar 3.)Cals Row 4.) HSPU 5.) Rest CrossFit Strength Part A: Strict HSPU E02:30MOMx5 Sets: @1RIR Part B: 3