Saturday - 140614
Strength: Back Squat 5-5-4-4-4
Metcon: AMRAP in 20min of: In Pairs, I go, You go: 5 Kettlebell Swings (#32/20) 5 Chest-to-bar/Pullups/Ring Rows 5 Burpees
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Friday 010526
CrossFit W.O.D Strength: Romanian Deadlifts 8-8-6-6-4-4 Metcon: 12:00 Min AMRAP: 1-2-3.. Wallwalks 2-4-6... 2DB Devil's Press 2x22.5/15kg CrossFit Weightlifting Part 1: 5-6 sets: 2 Tall Snatch 40-50% Part 2: Snatch Deadlift Below the knee Snatch OH squat 8 x 1+1+1 65-80%
Thursday 300426
CrossFit W.O.D Strength: Squat Snatch 3-3-3-2-2-2 Metcon: 3 Rounds For Time: 400m Run 30 2KB Deadlifts #2x32/24 45 Sit-Ups CrossFit Endurance For Time: 800m Run 50 Double Unders 50 Air Squats 800m Run 50 WallBall Shots #10/6kg 50 Toes To Bars 800m Run 50 Jumping Lunges
Wednesday 290426
CrossFit W.O.D Strength: Deficit HSPU 5-5-5-3-3-3 *Build Up for Range Metcon: For Time: 500m Row 30 Burpee Box Jump Overs #60/50cm 500m Row 30 2DB Thrusters #2x22.5/15kg 500m Row 30 2DB Box Step Overs CrossFit Strength Part A: Deadlift 5x5 Part B: 4 SuperSets: 10
Tuesday 280426
Crossfit W.O.D Strength: 4 SuperSets Of: 6\6 Bulgarian Split Squats 30 Sec Weighted Wall Squats Metcon: 02:00 Min On\01:00 Min Offx5 Rounds, Amrap: 6 Toes To Bars 6 Hang Power Snatches #43/30kg CrossFit Endurance Part A: 5x500m Row 02:00 Min Rest B\