Tuesday - 290714
Skill: Power Clean
Metcon: "Grace" 30 Clean and Jerks for time. (#62/43)
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Thursday 011026
CrossFit W.O.D Strength: Back Squat On A 20:00 Min Running Clock Build Up to A 1RM Metcon: "Cooper" 10 R.F.T: 10 Burpees 10 Air Squats 10 Push Ups 10 Sit-Ups CrossFit Endurance 40 Min EMOM (For Max Reps): 1.)Cals Row 2.)Air
Wednesday 300926
CrossFit W.O.D Strength: 15:00 Min HSPU Practice Metcon: E04:00MOMx4 Rounds: 24/19 Cals Bike Into AMRAP: 10 2DB Hang Squat Cleans #2x22.5/15kg 10 V-Ups CrossFit Strength Part A: Stiff Legged Deadlift 10-10-8-8-6 Part B: E04:00MOMx3 Supersets: 5 Nordic Curls 5 Kneeling Assisted Sissy
Tuesday 290926
CrossFit W.O.D Strength: Weighted Pull Ups 5x3 *00:30 Sec Hollow Rocks After Each Set Metcon: 20:00 Min Amrap: 200m Farmer Carry #2x24/16kg 9 Burpee Box Jump Overs #60/50cm 7 Ring Dips CrossFit Endurance E04:00MOMx9 Alt Rounds: 1.)400m Run Into Max- Burpees To
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