Wednesday 111126
CrossFit W.O.D
Strength:
4 SuperSets:
8 Front Rack Reverse Lunges (Total)
00:30 Sec 2 Plates Pinch Hold
Metcon:
18:00 Min AMRAP:
400m Run
15 2DB Box Step Overs #2x22.5/15kg
9 2DB Hang Power Cleans
CrossFit Strength
Part A:
Push Press
5x5
Part B:
3 Supersets:
8 BB Bent-Over Rows
00:20 Sec Box L-Sit Holds
Part C:
For Time:
10 Thrusters #43/30kg
8 Thrusters #50/35
6 Thrusters #60/43
4 Thrusters #70/50
2 Thrusters #80/55
Hyrox
2 Rounds:
1000/800 m Run
60 m Burpee broad jump
400 m Ski
2 min rest
2 Rounds:
1000/800 m Run
60 m Sandbag walking lunges
400 m Row
2 min rest
2 Rounds:
1000/800 m Run
60 mwall ball
400 m Row/Ski
Time cap: 60 min
