Saturday - 011125
CrossFit W.O.D: Strength: 4 super set: Weighted Dip 5-4-4-3 + 20-30 Sec Side Plank (every set different side) Metcon: 18min AMRAP of: 30m Handstand Walk 10 Dual DB Thruster (#22.5/15x2) 20 Sit-ups 5 Bar muscle-ups
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Friday - 311025
CrossFit W.O.D: Strength: Back Squat 4-4-3-3-3 Metcon: For Time: 10 Dual DB Snatch (#22.5/15x2) 20 KB Swing (#32/24) 30 Dual DB Step-overs (#22.5/15x2) 20 KB Swing (#32/24) 10 Dual DB Devil Press (#22.5/15x2) Weightlifting: Part 1: 5 sets: Muscle Snatch
Thursday - 301025
CrossFit W.O.D: Strength: Bent over Row 5-5-3-3-3 Metcon: E5MOM for 20min: 9 Hang Cluster (#43/30) 12 Front Rack Lunges (#43/30) 15 Burpees over bar *Max Toes-to-bat till 4:00 *Score-max Toes-to-bar Endurance: 8 Rounds For time: 70 Double unders 15 KB Swing (#16/12x1) 12 Burpees
Wednesday - 291025
CrossFit W.O.D: Strength: 15min Build up to heavy complex of: 2 Snatch Pull 1 Power Snatch 1 Hang Power Snatch Metcon: 15min AMRAP of: 200m Run 20 Wall-balls (#10/6) 10 Hang DB Squat Cleans (#22.5/15x2) CrossFit Strength: Part A: Deadlift 5-5-5-3-3-3 Part B: 3-4 sets:
Tuesday - 281025
CrossFit W.O.D: Strength: Romanian Deadlift 8-8-6-6-6 Metcon: 4 Rounds For time: 500/400m Row // 26/18cal Bike 15 Handstand push-up 15 Chest-to-bar 15 Box Jumps Endurance: 36min AMRAP of: 200m Run 10 Wallball (#10/6) 10 DB Snatch (#15/10x1) 200m Run 15 Wallball (#10/6) 15 DB
Monday - 271025
CrossFit W.O.D: Strength: Push Press 5-5-4-4-3-3 Metcon: 11min AMRAP of: 1 Rope climb 8 Hang Power Clean (#50/35) 16 V-ups Endurance: EMOM For 40min: 45 sec work- 15 sec rest min1- Max cal Bike min2- Max Plate ground-to-overhead (#20/15) min3- Max Plate Overhead Lunges (#20/15)
Sunday - 261025
CrossFit W.O.D: Strength: E2MOM for 14min: 1 Power Clean 1 Hang Squat Clean 1 Jerk (any style) Metcon: 10 Rounds for time: 25 Double unders 8 Front squat (#60/40) CrossFit Strength: Part A: Strict Press 3-3-2-2-1-1-1 Part B: 4 Super set: 3 Weighted Pull-up + 8/8 DB
Saturday - 251025
CrossFit W.O.D: Skill: 15min Work practice handstand (walk/free) Metcon: E3MOM for 15min: 10 DB push Press right (#22.5/15x1) 15 Pull ups 10 DB push Press left (#22.5/15x1) 10x10m Shuttle run
Friday - 241025
CrossFit W.O.D: Strength: Bench Press 5-5-4-4-4 Metcon: 6 Rounds of: 2min Work-1min Rest 15 Wallball (#10/6) 10 Toes-to-bar Max Dual DB Step-up (#22.5/15x2) Weightlifting: Part 1: Snatch Balance 5 x 2 65-75% 6 x 1 80-90% Part 2: Power Snatch Squat Snatch 7 x 1+
Thursday - 231025
CrossFit W.O.D: Strength: 14min Build complex of: 1 Snatch pull 1 Squat Snatch 1 Overhead Squat Metcon: For Time: 150 Box Jumps *every break - 1 Wall Walk Break = stop work 3 sec or more Endurance: 10 Rounds for time: 15/12 Cal Row // 12/9 Cal Bike
Wednesday - 221025
CrossFit W.O.D: Strength: Front Squat 5-5-5-5-5 Metcon: 5 Rounds For time: 30/24 Cal Row // 24/18 Cal Bike 10 Hang Power Clean (#60/40) 10 Shoulder-to-overhead (#60/40) CrossFit Strength: Part A: Bench Press 4-4-4-3-3-3 Part B: 4 Sets: 8/8 seated db press + 10 deficit push-up
Tuesday - 211025
CrossFit W.O.D: Strength: 5 Super set: 3 Weighted Push-up + 20-30 Sec L-sit Metcon: 16min AMRAP: 400m run 12 Goblet Lunges (#32/24) 8 Ring dips Endurance: E4mom For 36min: 50 Double unders 15 Dual Db Push-press (#15/10x2) 10 Burpees to-target 5 Devil press (#15/10x2)