Saturday 310126
CrossFit W.O.D
Skill:
14:00 Min Double Unders Practice
Strength:
Open Workout No' 2: 24.2
20:00 Min AMRAP:
300m row
10 Deadlifts #83/56kg
50 Double Unders
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Friday 300126
CrossFit W.O.D Strength: On A 15:00 Min running Clock Build Up For A Heavy: 2 Power Cleans+2 Push Jerks Metcon: 5 Rounds For Time: 10 Toes To Bars 15 Alt. DB Hang Clean&Jerk #1x22.5/15kg 20 Wallball Shots #10\6kg WeightLifting Part 1:
Thursday 290112
Crossfit W.O.D Strength: Strict Press 10-8-8-6-6 Metcon: 20:00 Min AMRAP: 400m Run 20 Plate GTOH #20/15kg 10 Alt. Plate Over-Head Lunges CrossFit Endurance E05:00MOMx6 Rounds: 30/24 Cals Row 12 Dual DB Hang Clean And Jerk #2x15/10 24 Dual DB Front Rack Squats
Wednesday 280126
CrossFit W.O.D Strength: Sumo Deadlift 5X5 Metcon: 10:00 Min AMRAP: 3-6-9-12.. ETC. Hang Power Snatch #43/30 Lateral Burpees over the bar CrossFit Strength Part A: Back Squats 5x5 Part B: 4 Supersets: 8\8 1DB 2 Point Row + 12-16 Plank Drag-Throughs Part C: 15-12-9 2DB Box
Tuesday 270126
CrossFit W.O.D Strength: E02:00MOMx8 Sets: Build Up To a Heavy Complex of: 1 Snatch Pull 1 Hang Snatch (Any Version) 1 OverHead Squat Metcon: For Time: 50 Air Squats 30 Burpee Box Jump overs #60/50cm 30 T2B's 50 Air Squats 30 Box Jumps 20