Saturday - 290723
CrossFit WOD:
Strength:
12min build up load:
Power Clean + Hang Squat Clean (1+1)
Metcon:
AMRAP in 16min of:
20 DB Snatch (#22.5/15)
Row 250/200m
20 Knees-to-elbows
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Thursday 200826
CrossFit W.O.D Strength: Paused Front Squat 3-3-3-2-2-2 *2 Sec Pause At The Bottom of the Squat Metcon: For Time: 18-15-12 Cals Row WallBall Shots #10/6kg 02:00 Min Rest Into- For Time: 10-15-25 Russian KB Swings #32/24kg Ring Rows CrossFit Endurance 40:00 Min EMOM, For
Wednesday 190826
CrossFit W.O.D Strength: E02:30MOMx5 Sets: 3-3-2-2-2 T&G Power Snatches Metcon: 3 R.F.T: 800M Run 15 OverHead Squat #50/35kg CrossFit Strength Part A: Tempo Pendlay Rows @1231 5x4 Part B: 4 Supersets: 5/5 Lateral Box Step Downs 8/8 Tempo 1DB Bent
Tuesday 180826
CrossFit W.O.D Strength: Weighted Chin Ups 5-3-5-3-5 00:30 Sec Weighted Wall Sit After Each Set. Metcon: For Time: 50 Box Jump Overs #60/50cm 100 Air Squats 50 Toes To Bars CrossFit Endurance 10 Rounds For Time: 5 Pull Ups 10 Push Ups 15 Air Squats 20
Monday 170826
CrossFit W.O.D Strength: Sumo Deadlift 8-8-6-6-6 Metcon: 18:00 Min AMRAP: 24/19 Echo Cals 10 SDHP #35/25kg 12 Lateral Burpees Over The Bar CrossFit Endurance Part A: 4x400m Run, 1:1 Work\Rest. 05:00 Min Rest Into- Part B: 1,000-800-600-400-200 Meters Row 75-50-25-50-75 Double