Thursday - 190315
Strength: 6 sets for load of: Power Clean + Hang Clean (1+1)
Metcon: For time: 25 Toes to Bar Then 21-18-15-12-9 Wallballs (#10/6) Deadlifts (#85/50) Then 25 Toes to Bar
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Friday 180926
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Power Clean 2 Hang Squat Cleans (Above Knee Cap) Metcon: 15:00 Min EMOM (For Max Reps): 1.) Double Unders 2.) Hang Power Cleans #43/60kg 3.) Air Squats 4.) Cals Row 5.) Rest CrossFit Weightlifting Part 1: 5 sets: 1
Thursday 170926
CrossFit W.O.D Strength: 4 SuperSets: 8\8 1/2 Kneeling KB Strict Press 30m 1ARM 1KB Farmer's Carry (Per Arm) Metcon: 02:00 Min On(AMRAP)/01:00 Min Off x 5 Rounds: 6 Hang Power Snatch #50/35kg 6 Lateral Burpees Over The Bar CrossFit
Wednesday 160926
CrossFit W.O.D Strength: Front Squats 5-5-3-3-3 Metcon: 15:00 Min AMRAP, IGUG: 40 Wallball Shots #10/6kg 30 Russian KB Swings #32/24kg 20 Cals Bike **When Partner A Works, Partner B Holds Max Time In Plank. CrossFit Strength Part A: Tempo Strict Press 5-5-3-3-3 @1131 Part B:
Tuesday 150926
CrossFit W.O.D Strength: On A 14:00 Min Running Clock: Build Up To A 2RM Cluster Metcon: E03:00MOMx4 Sets: 15/12 Cals Bike 12 2DB Thrusters #2x22.5/15kg *Into Max Reps Sit-Ups For The Remaining. CrossFit Endurance 40:00 Min AMRAP: 400m Run 16 1DB Devil&