Saturday - 281115
Strength:
Power Clean 3-3-2-2-1
Metcon:
6 Rounds for time:
7 Toes-to-bar
5 Hang Power-Clean and Jerk (#60/40)
7 Burpees
Cash-out:
50 Hollow body rocks
50 Superman rocks
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Monday 200726
CrossFit W.O.D Strength: Thruster (1St Rep From Floor) 10-8-6-4-2 Metcon: 20:00 Min AMRAP: 18 1DB Box Step Overs #1x22.5/15kg 15/12 Cals Row 12 1DB Alt. Devil's Press CrossFit Endurance Part A: For Time: 1000-800-400-200m Run *30 Sit-Ups 20 Hand Release Push Ups
Sunday 190726
CrossFit W.O.D Strength: Pendlay Rows 5x5 Metcon: 4 R.F.T: 400m Run 15 V-Ups 12 Front Rack Lunges #50/35kg CrossFit Strength Part A: Front Squats 10-8-6-4-2 Part B: 3 SuperSets: 5 Weighted Dips 00:40 Sec Weighted Plank Part C: For Time: 30m Plate Push #20/
Saturday 180726
CrossFit W.O.D Strength: Bulgarian Split Squats 8-8-6-6-6 (Each Leg) Metcon: For Time: (Split However) 15 SandBag Over The Shoulder #75/50kg 5 Rope Climbs 15 SandBag BearHug Squats
Friday 170726
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 3 T&G Power Snatches Metcon: 5 Rounds For Time: 5 Power Snatches #50/35kg 7 Pull Ups CrossFit Weightlifing Part 1: 7 sets: 2 Muscle Squat Snatch (no contact) 40-50% Part 2: Pausing Snatch Hang Snatch 7 x 1+1