11/06/18

CrossFit 26 – CrossFit Weightlifting Back Squat (3 X 10) Attempt to use the same weight all three sets. Metcon Metcon (AMRAP – Reps) 3

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StrongFit 110518

CrossFit 26 – StrongFit Metcon (No Measure) 3 sets ME DB Front raise 5 Side delt raise 5 Rear delt raise ME Hammer curl 5

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11/05/18

CrossFit 26 – CrossFit Metcon Metcon (No Measure) 24 Min EMOM: *Every 2 Minutes M1: 400/300m row M2: 15 Dips M3: 30/20 Cals on AB

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11/03/18

CrossFit 26 – CrossFit Metcon Metcon (Time) Partner Wod: 18 Rounds 1 Rope climb 9 KBS (53/35) 18 Situps *Athletes alternate movements. One athlete works

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StrongFit 110318

CrossFit 26 – StrongFit Metcon (No Measure) 4rds 500m row ME KB swings rest 90sec Metcon (Weight) 400m SB carry Sumo Deadlift (Build to 3rm)

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11/02/18

CrossFit 26 – CrossFit Metcon Metcon (AMRAP – Reps) 10 1-minute rounds of: 25 squats Max rep Clean and Jerk (135/95) *Rest 2 minutes between

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11/01/18

CrossFit 26 – CrossFit EMOM 21 Min EMOM: M1: 5R/5L Walking Lunges (Increase by 1 rep each round) M2: 10 Sandbag Floor Presses M3: Max

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