Saturday - 261122
Strength:
Weighted Box Step-Ups (use dbs/kbs)
8-8-8-8-8 (4/4)
Metcon:
"Barbara"
5 Rounds:
20 Pullups
30 Pushups
40 Situps
50 Air-Squats
3min Rest after each set
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Friday 090126
CrossFit W.O.D Skill: On a 14:00 Min Running Clock, Practice Kipping Toes To Bars Metcon: E04:00MOMx4 Rounds: 400m Run 10 Deadlifts #100/70 Into Max Toes To Bars for the remaining weightlifting Part 1- 3 Pos. Snatch DL 1 High Hang pull 1 High Hang snatch
Thursday 080126
CrossFit W.O.D Strength: E02:00MOMx7 Sets: 3-3-2-2-1-1-1 Snatch, Build Up for a heavy 1Rep. (Any Version) Metcon: 5 Rounds for Time: 500\400m Row 15 Dual KB STOH #24/16 30 Sit-Ups CrossFit Endurance 36:00 Min EMOM, For Max Reps: 1.)Alt. Lunges 2.)wallwalks 3.)Shuttle
Wednesday 070126
CrossFit W.O.D Strength: Back Rack Lunges E02:30MOM x 6 Sets: 8-8-6-6-4-4 *30-40 sec Weighted Plank In B\W Sets Metcon: 4 RFT: 5 Thrusters #60/43 10 Alt. Front Rack Lunges 15/12 Cals Row | 12/9 Cals Bike CrossFit Strength Part A: Clean Deadlifts 3-3-3-2-2-2 *AMRAP
Tuesday 060126
CrossFit W.O.D Strength: On a 12:00 Min Running Clock, Build Up to a Heavy 3 Jerks (Any Version) Metcon: "Nate" AMRAP in 20 minutes 2 Ring Muscle-Ups 4 HSPU 8 KB Swings #32/24 CrossFit Enudrance 30:00 Min AMRAP: 5 Ring Dips 10 Burpee