Thursday - 130815
Strength:
Weighted Chinups 3-3-3-3-3
Metcon:
5 Rounds for time:
7 Squat Cleans (#70/45)
14 Kettlebell Swings (#24/16)
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Monday 060426
CrossFit W.O.D Strength: E02:00MOMx7 Sets: Snatch Deadlift Hang Snatch Tempo Over Head Squat *3 Sec On the way Down (1+2+1) Metcon: 3 Rounds For Time: 30 Alt. DB Snatch #1x22.5/15kg 20 Burpees Over The DB CrossFit Enudrance Part A: E03:00MOMx5 Sets: 400m
Sunday 050426
CrossFit W.0.D Strength: Weighted Chin Ups 5-5-5-3-3-3 30 Sec Weighted Wall Sit B\W Sets. Metcon: 21-15-9 Cals Bike Toes To Bars 2DB Hang Squat Cleans #2x22.5/15kg CrossFit Strength Part A: Weighted Dips 5-5-4-4-3-3 5 Strict Pull Ups In Between Sets Part B: 3 SuperSets: 10
Saturday 040426
CrossFit W.O.D Strength: 15:00 Min Build Up to The Following Complex: (High Pull + Hang Snatch + OHS) (1+1+1) Metcon: 10 Rounds For Time: 10 2DB Deadlifts #2x22.5/15kg 10 2DB Front Rack Reverse Lunges 10 Lateral Burpees Over 1DB
Friday 030426
CrossFit W.O.D Skill: 14:00 Min Practice Double Unders Metcon: 15:00 Min EMOM: 1.) Double Unders 2.) Sit-Ups 3.)Push-Ups