Sunday - 020717
Strength:
Front Rack Lunges
8-8-8-8-8 (4 each leg)
Metcon:
AMRAP in 20min:
9 Kettlebel Swings (#32/24)
5 Thrusters (#50/35)
1 Rope Climb
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Wednesday 040226
CrossFit W.O.D Strength: 4 Supersets: 5 Deficit HSPU (Build Up For Range) + 8-10 Alt. 2KB Tempo Gorilla Rows @1221 Metcon: "The (Hang) Chief" 5 Rounds x 03:00 Min AMRAP: 3 Hang Power Cleans #60/42.5kg 6 Push-Ups 9 Air Squats -01:00 Min Rest
Tuesday 030226
Crossfit W.O.D Strength: E03:00MOMx5 SuperSets: 6\6 Bulgarian Split Squats + 12 2DB Cuban Press Metcon: 15:00 Min AMRAP: 400m Run 2 Rope Climbs 4 SDHP #43/30KG 8 Front Rack Lunges CrossFit Endurance For Time: 200-400-800-1000m Row 20 Push Ups+30 KB Swings #16/12kg After
Monday 020226
CrossFit W.O.D Strength: 14:00 Min Build Up To: 3 Tng Clusters Metcon: E02:30MOM x 5 Sets: 15/12 Cals Row 10 1DB Alt. Devil's Press #1x22.5/15kg CrossFit Endurance 03:00 Min Amrap\01:00 Min Rest x 2 Alternating Rounds: 15 WallBall
Sunday 010226
CrossFit W.O.D Strength: Barbell Z-Press 8-8-6-6-6 +30 Sec Side Plank\Side B\W Sets Metcon: For Time: 200M 2KB farmer's Carry #2x42/16kg 75 sit Ups 150 Air Squats 75 sit ups 200m 2KB farmer's Carry CrossFit Strength Part A: 5x6 Tempo Pendlay Rows