Wednesday- 041224
CrossFit WOD:
Strength:
5 Set of:
8 Pendlay Rows
+
5 Weighted Ring Dips
Metcon:
For time:
150 Air-Squats
120 Situps
90 Pushups
60 Toes-to-bar
30 Burpees
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Saturday 070326
CrossFit W.O.D 26.2 CrossFit Open Workout For time: 24M 1DB Overhead Walking Lunges 20 Alternating DB Snatches 20 Pull Ups 24M 1DB Overhead Walking Lunges 20 Alternating DB Snatches 20 Chest-To-Bar Pull Ups 24M 1DB Overhead Walking Lunges 20 Alternating DB Snatches 20 Ring Muscle Ups Time
Friday 060326
CrossFit W.O.D Strength: 20:00 Min Practice HandStand Metcon: 5 Rounds For time: 15 Box Jump Overs #60/50cm 10 Hang Power Cleans #60/43kg
Thursday 050326
CrossFit W.O.D Strength: Back Squats 8-8-6-6-4-4 Metcon: For Time: 40/32 Cals row Or 30/24 Cals Bike 2DB 30 Front Squats #2x22.5/15kg 30/24Cals Row Or 24/18 Cals Bike 20 2DB Front Rack Lunges 20/16Cals Row Or 16/12 Cals Bike 10 2DB
Wednesday 040326
CrossFit W.O.D Strength: 4 Supersets: 10\10 Weighted B-Stance Deadlifts @3 Sec on the Way Down 5\5 Weighted Cossack Squats 6-8 Pike Push Ups Metcon: 16:00 Min EMOM, For Max Reps Of Each: 1.) Weighted Sit-Ups 2.) Double Unders 3.) Burpees 4.) Push Ups