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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Sunday 041026
CrossFit W.O.D Strength: Bulgarian Split Squats 8-8-6-6-6 (Each) Metcon: 02:00 Min On\01:00 Min Off x 6 Alt. Rounds: 1.) 9/7 Cals Echo Bike Into AMRAP: 2DB Box Step Overs @2x22.5/15kg 2.)10 2DB Devil's Press Into AMRAP: Tuck Ups CrossFit
Saturday 031026
CrossFit W.O.D Strength: E03:00MOMx4 Supersets: 8\8 1DB Bent-Over Rows 00:20 Sec Box L-Sit Holds Metcon: 5 R.F.T: 20 Russian KB Swings #32/24kg 10 Toes To Bars 20 Box Jumps #60/50cm
Friday021026
CrossFit W.O.D Strength: On A 14:00 Min Running Clock, Build Up TO A 1RM Strict Press Metcon: 15:00 Min AMRAP: In Teams Of 2, IGUG: 9 Deadlifts #60/43kg 6 Hang Power Cleans 3 STOH *When Partner A Works, Partner B Performs Max Cals Row. Score:
Thursday 011026
CrossFit W.O.D Strength: Back Squat On A 20:00 Min Running Clock Build Up to A 1RM Metcon: "Cooper" 10 R.F.T: 10 Burpees 10 Air Squats 10 Push Ups 10 Sit-Ups CrossFit Endurance 40 Min EMOM (For Max Reps): 1.)Cals Row 2.)Air