Thursday - 131016
Skill:
Power Snatch
Metcon:
For time:
-Run 800m
-4 Rounds For Time:
4 Power Snatches (#50/35)
8 Front Rack Lunge Steps (#50/35)
12 Pull-ups
-Run 800m
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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&
Tuesday 010926
CrossFit W.O.D Strength: Sumo Deadlift 8-6-6-4-4 Metcon: Event 14 "Triple Pig": For Time: 10-15-20 Box Jump Overs #60/50cm 15-20-25 WallBall Shots #10/6kg 30-45-60 Double Unders 2-4-6 Sandbag Over The Shoulder #75/50kg T.C-15:00 Min CrossFit Endurance 4 Rounds For Time: 1,000/