CrossFit W.O.D
Strength:
14:00 Min Build Up to A 1 Heavy Power Clean
Metcon:
E03:000x4 Rounds:
200m Run/250m Row
1 Rope Climb
5 Power Cleans @70%
CrossFit Strength
Part A:
Tempo Front Squats 4-4-4-3-3-3 @32X1 TEMPO
Part B:
15:00 Min For Quality:
5 Ring Dips+5 Strict Pull Ups+5\5 Weighted Pistols
Part C:
For Time:
50M 2KB Front Rack Walking Lunges #2x32/24
20 SandBag Cleans #70/45
50M 2KB Front Rack Walking Lunges
CrossFit W.O.D Strength: Weighted Pull-Ups 3-3-3-2-2-2 + 20-30 Sec Weighted Hollow Hold B\W Sets. Metcon: 20:00 Min EMOM: (For Max Reps) 1.)Box Jumps #60/50cm 2.)Alt. Lunges 3.) HSPU 4.) Sit-Ups CrossFit Endurance E06:00MOMx6 Alt Rounds: 24/18 Cals Row + 15 Dual DB Hang
CrossFit W.O.D Strength: Back Rack Lunges 6-6-4-4-4 + 10\10 Leg Raises Over KB After Each set. Metcon: 4 Rounds For Time: 20 WallBalls #10/6kg 15 V-Ups 10 Burpees To Target CrossFit Endurance Part A: 3K Row Test 05:00 Min Rest Part B: 25:00 Min AMRAP:
CrossFit W.O.D Skill: 12:00 Min Practice Legless Rope Climbs Metcon: 21.3 Open Workout For time: 15 Front Squats #42.5/30kg 30 Toes To Bars 15 Thrusters 01:00 Min Rest 15 Front Squats 30 Chest To Bars 15 Thrusters 01:00 Min Rest 15 Front
CrossFit W.O.D Strength: Back Squats 5X5 Metcon: 20:00 Min AMRAP: 24/20 Cals Bike 3 Wallwalks 12 Russian KB Swings #32/24 Weightlifting Part 1: 6 sets: 2 Tall snatch 40-50% Part 2: From Blocks Snatch Pull Snatch OH Squat 5x 2+1+1 65-70% 5x 1+