Wednesday - 160414
Skill: Power Clean
Metcon: AMRAP in 13min of: 4 Power Cleans (60/40kg) 8 WallBall Shots (10/6kg) 200m Run
Read more
Saturday 180726
CrossFit W.O.D Strength: Bulgarian Split Squats 8-8-6-6-6 (Each Leg) Metcon: For Time: (Split However) 15 SandBag Over The Shoulder #75/50kg 5 Rope Climbs 15 SandBag BearHug Squats
Friday 170726
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 3 T&G Power Snatches Metcon: 5 Rounds For Time: 5 Power Snatches #50/35kg 7 Pull Ups CrossFit Weightlifing Part 1: 7 sets: 2 Muscle Squat Snatch (no contact) 40-50% Part 2: Pausing Snatch Hang Snatch 7 x 1+1
Thursday 160726
CrossFit W.O.D Strength: On A 14:00 Min Running Clock: Build Up For Range 3 Deficit HSPU Metcon: 16:00 Min EMOM, For Max Reps: 1.) 2DB Front Rack Lunges #2x22.5/15kg 2.) Burpees 3.) 2DB STOH 4.) Cals Row CrossFit Endurance 15:00 Min AMRAP: 400m
Wednesday 150726
CrossFit W.O.D Strength: Sumo Deadlift 5x5 Metcon: For Time: 18-15-12 Thrusters #43/30kg 24-36-48 Double Unders CrossFit Strength Part A: Good Morning 4x8 Part B: E03:00MOMx4 Supersets: 8\8 Half Kneeling KB Press 00:20-00:30 Sec L-sit Box Hold Part C: 3 R.F.T: 200M