Thursday - 280917
Strength:
Deadlift 3-3-3-3-3
Metcon:
AMRAP in 14min:
4 Thrusters (#60/40)
15 Push ups
1 rope climb
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Monday 280926
CrossFit W.O.D Strength: On A 20:00 Min Running Clock Build Up to A 1RM Deadlift Metcon: For Time: 200 Double Unders 100 WallBall Shots #10/6kg *Split However CrossFit Endurance E06:00MOMx6 Rounds: 30/24 Cals Bike 20 KB Swings #16/12kg 20 Alt. Reverse Goblet Lunges
Sunday 270926
CrossFit W.O.D Strength: Paused OverHead Squats 5x3 *2 Sec Pause at the Bottom Of Each rep Metcon: 4 R.F.T: 400m Run 3 Rope Climbs 9 Front Squats #60/43kg CrossFit Strength Part A: Weighted Pull Ups 3x5 Part B: 4 Supersets: 8\8 Half Kneeling KB
Saturday 260926
CrossFit W.O.D Strength: Paused Bench Press 4-3-3-2-2 *2 sec Pause At the Bottom of each rep Metcon: 16:00 Min EMOM (For Max Reps): 1.) Alt. 1DB Devil's Press #1x22.5/15kg 2.) Tuck-Ups 3.)1DB Box Step Ups #60/50cm 4.)Max Distance HS Walk
Friday 250926
CrossFit W.O.D Strength: Romanian Deadlift 8-8-6-6 Metcon: E04:00MOMx4 Alt. Sets: 1.) 24/18 Cals Row Into AMRAP: 10 Hand Release Push Ups 10 V-Ups 2.) 30 Squat Jumps 20 Ring Rows Into AMRAP Cals Bike CrossFit Weightlifting Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch