Tuesday - 171219
Strength:
Thruster - 15min to build RM3
Metcon:
5 Rounds for time:
10 Push Press (#60/40)
20 Box Jumps
30 Situps
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Monday 300326
CrossFit W.O.D Strength: Bent-Over Rows 6-6-6-4-4-4 Metcon: For Time: 2-4-6-8-10-8-6-4-2 2DB Box Step Overs #2x22.5/15kg Burpee Box Jump Overs #60/50cm CrossFit Endurance Part A: C2 Rower Intervals: 5 Setsx500m Row @85% Effort 01:00 Min Rest B\W Sets Part B: For Time: 12 2DB
Sunday 290326
CrossFit W.O.D Strength: Tempo Front Squats 4-4-3-3-2-2-2 @3 Sec On The Way Down On Each Rep. Metcon: 14:00 Min AMRAP: 24 Sit-Ups 12 Pull Ups 6 2KB STOH #2x24/16kg CrossFit Strength Part A: Back Squats 5x5, Start at 70% Part B: 3 SuperSets: 5 Weighted Pull
Saturday 280326
CrossFit W.O.D Strength: E03:00MOMX4 Sets: 5 Weighted Ring Dips 6\6 Weighted Box Step Ups @2RIR Metcon: E02:30MOMx5 Rounds: 8 Sandbag Squats #70/45kg 2 Rope Climbs *Amrap Distance HS Walk\Wallwalks For The Remaining.
Friday 270326
CrossFit W.O.D Strength: 5 SuperSets: 6\6 Half Kneeling KB Press 30 Sec Star Plank/Per Side Metcon: 25:00 Min Amrap: 2-4-6.. Etc. (Reach As Far As Possible) 2KB Deadlifts #2x24/16kg Box Jumps Wallball Shots #10/6kg Toes To Bars