Thursday - 100714
Skill: Pistols
Strength: Weighted Chest-to-bar 3-3-3-2-2-1
Metcon: AMRAP in 20min of: 5 DeadLifts (#80/45) 8 Wallball Shots (#10/6) 12 Pistols
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Sunday 290326
CrossFit W.O.D Strength: Tempo Front Squats 4-4-3-3-2-2-2 @3 Sec On The Way Down On Each Rep. Metcon: 14:00 Min AMRAP: 24 Sit-Ups 12 Pull Ups 6 2KB STOH #2x24/16kg CrossFit Strength Part A: Back Squats 5x5, Start at 70% Part B: 3 SuperSets: 5 Weighted Pull
Saturday 280326
CrossFit W.O.D Strength: E03:00MOMX4 Sets: 5 Weighted Ring Dips 6\6 Weighted Box Step Ups @2RIR Metcon: E02:30MOMx5 Rounds: 8 Sandbag Squats #70/45kg 2 Rope Climbs *Amrap Distance HS Walk\Wallwalks For The Remaining.
Friday 270326
CrossFit W.O.D Strength: 5 SuperSets: 6\6 Half Kneeling KB Press 30 Sec Star Plank/Per Side Metcon: 25:00 Min Amrap: 2-4-6.. Etc. (Reach As Far As Possible) 2KB Deadlifts #2x24/16kg Box Jumps Wallball Shots #10/6kg Toes To Bars
Thursday 260326
CrossFit W.O.D Strength: Back Rack Lunges 10-10-8-8-6-6 (Total) Metcon: 16:00 Min EMOM, For Max reps: 1.)2DB Hang Squat Cleans #22.5/15kg 2.) Sit-Ups 3.) 2DB STOH 4.)Burpees CrossFit Endurance E06:00MOMX6 Rounds: 400M Run 60 Double Unders 20 2DB Hang Clean&Push Press