Saturday - 181221
Strength:
Floor Press
5-5-5-5-5
*20sec L-Sit hold after each set (any variation)
Metcon:
5 Rounds for time:
4 Power Cleans (#80/50)
8 HSPU
12 Box Jumps
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Saturday 270626
CrossFit W.O.D Strength: Weighted Dips: 8-4-8-4-8-4 Metcon: 3 Rounds For Time: 20 Russian KB Swings #24/32kg 4 Wall Walks 2 Rope Climbs
Friday 260626
CrossFit W.O.D Strength: On A 14:00 Min Running Clock Build Up for load on the following Complex: 1 Snatch From floor (any version) 1 OverHead Squat Metcon: 02:00 Min On (AMRAP)/ 01:00 Min Off x 6 Rounds, Alt: 1.) 6 Hang Power Snatch #43/30kg
Thursday 250626
CrossFit W.O.D Strength: Good Morning 10-10-8-8-6-6 Metcon: 22:00 Min AMRAP: 400m Run 15 Plate GTOH #15/10kg 15 Plate Overhead Sit-Ups CrossFit Endurance 05:00 Min Work (AMRAP), 03:00 Min Active Recovery Row/Bike x 5 Rounds: 20 1DB Goblet Squats #1x17.5/12.5kg 20
Wednesday 240626
CrossFit W.O.D Strength: E04:00MOMx5 Supersets: Bulgarian Split Squats 10-10-8-8-8 (Per Leg) 8/8 1KB Side Crunch Metcon: E03:00MOMx4 Rounds: 18\15 Cals Row 12 Hang Power Cleans #50/35kg 9 Front Squats CrossFit Strength Part A: Strict Press 5x5 Part B: 3 SuperSets: 5 Weighted Pull