Saturday 160526
CrossFit W.O.D
Strength:
Front Squats
5-5-3-3-2-2
Metcon:
02:30 Min On/01:00 Min Offx4 Rounds:
2 Rope Climbs
5 Sandbag Cleans #75/50kg
Into: Max Cals Row\Bike
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Wednesday 100626
CrossFit W.O.D Strength: Sumo Deadlift 5-5-5-3-3-3 Metcon: 7 R.F.T: 1 Wall Walk 3 Power Cleans #80/55kg 5 Ring Dips 7 Sit-Ups CrossFit Strength Part A: Push Press 5-5-4-4-3-3 Part B: 3 SuperSets: 6/6 Tempo 1DB Bent-Over Rows @1231 5/5 Weighted Box Step Ups
Tuesday 090626
CrossFit W.O.D Strength: E02:00MOMx7 Sets: 1 Clean Pull 1 Hang Power Clean 1 Front Squat Metcon: 14:00 Min AMRAP: 40 Double Unders 15 Plate OverHead Sit Ups #20/15kg 12 Burpees To Plate CrossFit Enudrance For Time: 15 Burpees To Target 30 KB Swings #1x16/12kg
Monday 080626
CrossFit W.O.D Strength: Strict Press 5x5 *20-30 Sec Hollow Hold B/W Sets Metcon: For Time: 800m Run 30 Thrusters #20/15kg 400m Run 20 Thrusters 200m Run 10 Thrusters CrossFit Endurance 15:00 Min AMRAP: 400m Run 12 Knees To Elbows 12 Box Jumps #60/50cm Rest
Sunday 070626
CrossFit W.O.D Strength: Back Rack Reverse Lunges 8-8-6-6-4-4 Metcon: 09:00 Min AMRAP: 6 Deadlifts #100/70kg 8 Box Jump Overs #60/50cm 10 Toes to Bars CrossFit Strength Part A: Deadlift 5x5 Part B: On A 15:00 Min Running Clock: 15m Plate Push #20/15kg 10