Saturday - 290815
Strength:
Clean & Jerk - 12min to find 1RM
Metcon:
AMRAP in 25min of:
Run 400m
20m Burpee broad jump
50 Air-Squats
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Monday 160326
CrossFit W.O.D Strength: Push Press 5-5-4-4-3-3 Metcon: For Time: 800m Run 50 Pull Ups 50 Empty Barbell Thrusters #20/15kg CrossFit Endurance For Time: 72\60Cals Bike 48 Dual DB Hang Squat Cleans #15/10kg 48 Toes To Bars Rest 03:00 Min Into E04:00MOMx6 Rounds: 18\
Sunday 150326
CrossFit W.O.D Strength: Good Morning 8-8-8-6-6-6 Metcon: E03:00M0Mx5 Rounds: 15 Toes To Bars 20 Plate GTOH #20/15kg *Amrap Burpees To Plate For The remaining CrossFit Strength Part A: Paused Front Squats 3-3-3-2-2-2 *2 Sec Pause At the Bottom of Each Rep Part B: 3 SuperSets Of:
Saturday 140326
CrossFit W.O.D CrossFit Open Workout 26.3 For Time 2 Rounds of 12 Burpees Over the Bar 12 Cleans (43/29kg) 12 Burpees Over the Bar 12 Thrusters (43/29kg) 2 Rounds of 12 Burpees Over the Bar 12 Cleans (52/34kg) 12 Burpees Over the Bar 12
Friday 130326
CrossFit W.O.D Strength: Strict Press 5x5 *30 Sec Hollow Hold After Each Set Metcon: 50 Double Unders 50 Push Ups 50 Double Unders 40 KB Swing #24/16kg 50 Double Unders 30 Goblet Squats 50 Double Unders 20 Burpee Pull Ups 50 Double Unders 10\10 1KB STOH