Thursday - 151020
Skill:
Pistol Squat home progressions
Metcon:
For time:
100 Mountain Climbers
80 Push-Press
60 Russian Twists
40 Weighted Burpee Step-ups
20 HSPU
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Wednesday 260826
CrossFit W.O.D Strength: 4 SuperSets: 8\8 Single Legged Romanian Deadlifts 00:20 Sec Box L-Sit Hold Metcon: 5 R.F.T: 32 Double Unders 8 Deadlifts #100/70kg 4 Bar Muscle Ups CrossFit Strength Part A: Front Squats 5-5-3-3-3 Part B: E03:00MOMx4 Sets: 10-12 Elevated Feet
Tuesday 250826
CrossFit W.O.D Strength: E02:00MOMx8 Sets, Build Up For Load: 2 Squat Cleans Metcon: 02:00 Min On\01:00 Min Off x 5 Rounds: 3 Wallwalks 10 Hang Power Cleans #60/43kg *Into Max Jump Squats For The Remaining. Part A: 15:00 Min AMRAP: 500/400m
Monday 240826
CrossFit W.O.D Strength: Pendlay Row 5x5 Metcon: 20:00 Min EMOM: 1.)2 DB Box Step Overs #2x22.5/15kg 2.) HRPU 3.) 2DB Front Squats 4.)Sit Ups 5.) Rest CrossFit Endurance 8 Rounds For Time: 400m Run 10 Plate GTOH #15/10kg 10 Plate OH Lunges
Sunday 230826
CrossFit W.O.D Strength: Paused Back Squats 4-4-4-3-3-3 *3 Sec Pause At The bottom of the 1st. Rep in each set. Metcon: For Time: 1-2-3...10 Burpee Pull Ups 10-9-8…1 Cals Echo Bike CrossFit Strength Part A: Push Press 5x4 Part B: 3 Supersets: 10\10 Front Foot