Sunday - 090417
Strength:
Back Squat 3-3-3-3-3
Metcon:
For time:
42-30-18-10 Burpee-Pullups
Run 400m after each set
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Tuesday 290926
CrossFit W.O.D Strength: Weighted Pull Ups 5x3 *00:30 Sec Hollow Rocks After Each Set Metcon: 20:00 Min Amrap: 200m Farmer Carry #2x24/16kg 9 Burpee Box Jump Overs #60/50cm 7 Ring Dips CrossFit Endurance E04:00MOMx9 Alt Rounds: 1.)400m Run Into Max- Burpees To
Monday 280926
CrossFit W.O.D Strength: On A 20:00 Min Running Clock Build Up to A 1RM Deadlift Metcon: For Time: 200 Double Unders 100 WallBall Shots #10/6kg *Split However CrossFit Endurance E06:00MOMx6 Rounds: 30/24 Cals Bike 20 KB Swings #16/12kg 20 Alt. Reverse Goblet Lunges
Sunday 270926
CrossFit W.O.D Strength: Paused OverHead Squats 5x3 *2 Sec Pause at the Bottom Of Each rep Metcon: 4 R.F.T: 400m Run 3 Rope Climbs 9 Front Squats #60/43kg CrossFit Strength Part A: Weighted Pull Ups 3x5 Part B: 4 Supersets: 8\8 Half Kneeling KB
Saturday 260926
CrossFit W.O.D Strength: Paused Bench Press 4-3-3-2-2 *2 sec Pause At the Bottom of each rep Metcon: 16:00 Min EMOM (For Max Reps): 1.) Alt. 1DB Devil's Press #1x22.5/15kg 2.) Tuck-Ups 3.)1DB Box Step Ups #60/50cm 4.)Max Distance HS Walk