Sunday - 171223
CrossFit WOD:
Strength:
E2MOM for 16min:
Push Jerk + Split Jerk (2+1)
Metcon:
10 Rounds for time:
30 Double Unders
12 DB Overhead Lunges (#22.5/15,x1)
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Sunday 110126
CrossFit W.O.D Strength: Pull Ups 5x5 @2RIR ACROSS Metcon: "Cindy" 20:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Strength Part A: On A 20:00 Min Running Clock, Build Up to A 1RM Deadlift Part B: On A 20:00
Saturday 100126
CrossFit W.O.D Strength: Bench Press 6-6-4-4-2-2 *Build Up for a 2RM *5\5 Weighted High Box Step Ups After Each Set (Build up for Load) Metcon: For Time: 15 Burpee Box Jump overs #60/50cm 50 Double Unders 20 V-ups 50 Double Unders 25 Push-Ups 50 Double Unders
Friday 090126
CrossFit W.O.D Skill: On a 14:00 Min Running Clock, Practice Kipping Toes To Bars Metcon: E04:00MOMx4 Rounds: 400m Run 10 Deadlifts #100/70 Into Max Toes To Bars for the remaining weightlifting Part 1- 3 Pos. Snatch DL 1 High Hang pull 1 High Hang snatch
Thursday 080126
CrossFit W.O.D Strength: E02:00MOMx7 Sets: 3-3-2-2-1-1-1 Snatch, Build Up for a heavy 1Rep. (Any Version) Metcon: 5 Rounds for Time: 500\400m Row 15 Dual KB STOH #24/16 30 Sit-Ups CrossFit Endurance 36:00 Min EMOM, For Max Reps: 1.)Alt. Lunges 2.)wallwalks 3.)Shuttle