Saturday - 310824
CrossFit WOD:
Strength:
Weighted Pushups
6-6-4-4-2-2
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
DB Squat Cleans (#22.5/15,x2)
HSPU
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Friday 200226
CrossFit W.O.D Strength: 15:00 min Build Up To: Clean+Front Squat+Jerk (1+2+1) Metcon: For Time: 2 Rope Climbs 20 Push Ups 2 Rope Climbs 40 Sit-Ups 2 Rope Climbs 60 Air Squats 2 Rope Climbs 40 Toes To Bars 2 Rope Climbs 20 HSPU
Thursday 190226
CrossFit W.O.D Strength: 4 SuperSets: 8/8 1DB Bent Over Row @1231 00:40 Sec Weighted Straight Arm Plank. Metcon: 10 R.F.T: 6 V-Ups 6 1DB Devil's press #1x22.5/15kg 6 1DB Overhead Lunges CrossFit Endurance 10 Rounds For Time: 20x7.5m Shuttle
Wednesday 180226
CrossFit W.O.D Strength: Romanian Deadlift 6x6 @31x1 Tempo Metcon: 21-15-9 Thrusters #43/30kg Burpees Over The Bar CrossFit Strength Part A: Deadlift 5x5 Part B: 4 SuperSets: 5 weighted Pull-Ups 3/3 Turkish Get-Ups 30 Sec Weighted Hollow Hold Part C: 4 R.F.T: 10 Dual KB
Tuesday 170226
CrossFit W.O.D Strength: E02:00MOMx7 Sets: Build Up To A Heavy Complex: Tempo Snatch Pull (5 sec on the way up) Hang Squat Snatch (1+2) Metcon: In Pairs: (IGUG) 20:00 Min AMRAP: 20 Hang Power Snatch #43/30kg 40 WallBalls #10/6kg 60 Double Unders CrossFit