Sunday - 251222
Strength:
12min build up to an RM1 Cluster
Metcon:
5 Rounds for time:
12 Dual KB Front Rack Lunges (#24/16,x2)
6 HSPU
Row 250/200m (Bike 15/12 Cal)
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Saturday 050926
CrossFit W.O.D Strength: 20:00 Min Handstand Practice Metcon: Event 20: "Fibonacci Final" For Time: 5-8-12 Strict HSPU 2KB Deadlifts #32/24kg Into- 30m OverHead Walking Lunges #2x24/16kg T.C-12:00 Min
Friday 040926
CrossFit W.O.D Strength: Front Squats 5x5 Metcon: 18:00 Min AMRAP: 18/15 Cals Row 12 Push Ups 18 Alt. Reverse Lunges CrossFit Weightlifting Part 1: 5 sets: 1 Muscle (Squat) Snatch 1 High Hang snatch (pause 2 sec at OHS) 40-50% Part 2: High Hang snatch 3
Thursday 030926
CrossFit W.O.D Strength: E01:30MOMx10 Sets: 1 Squat Snatch Metcon: Event 8: "Climbing Snail" For Time: 25 KB Goblet Squats #32/24kg 2/3 Legless Rope Climbs 30 Toes To Bars 4/5 Rope Climbs 25 KB Goblet Squats T.C-12:00 Min CrossFit Endurance E04:
Wednesday 020926
CrossFit W.O.D Strength: Weighted Push Ups 5x5 00:30 Sec Wall Sit In B\W Sets Metcon: Event 10: "Run Hang Squat Clean" 4 R.F.T: 600m Run 10 Hang Squat Cleans #60/42.5kg T.C-22:00 Min CrossFit Strength "The CrossFit Total&