Saturday - 300520
Strength:
Front Rack Lunges
10-10-10
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1 HSPU
1-2-3-4-5-6-7-8-9-10 Power Cleans (#60/40)
30 Double Unders
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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