CrossFit WOD
Strength:
Every 2:30 x 12:30
1 Deadlift
+
2 Hang power clean
+
3 Front squats
Build to a heavy complex
Metcon:
AMRAP 15:00
20 Wallballs 10/6kg
10 Deadlifts 100/60kg
200m Run
CrossFit W.O.D Strength: 4 Supersets: 5\5 Bulgarian Split Squats 5 Weighted Push Ups Metcon: E04:00MOMx5 Rounds: 24\18 Cals Bike Into Amrap Of: 8 Ring Rows 12 Russian KB Swings #32/24kg Weightlifting Part 1: 5-6 sets: 2 Snatch Deadlift (Tempo) 2 High Hang snatch 45-60%
CrossFit W.O.D Strength: E02:00MOMx8 Sets, Build Up For the following Complex: 3 Position Snatch (From Floor, From Hang Above Knee, From Hang Below Knee) Metcon: 12:00 Min Amrap: 10 OverHead Squats #50/35kg 8 Lateral Burpees Over The Bars 6 Toes To Bars
CrossFit W.O.D Strength: 4 SuperSets: 5-5-3-3 Weighted Dips *20-30 Sec L-Sit Hold. Metcon: 4 Rounds For Time: 200m Run 18 2KB Deadlifts #2x24/16kg 12 Box Jump Overs #60/50cm CrossFit Strength Part A: Tempo Strict Press 5x5 @1131 Tempo (3 Sec On the Way Down) Part B:
CrossFit W.O.D Strength: Paused Front Squats (2 sec Hold at the Bottom) 3-3-3-2-2-2 Metcon: 15-12-9 Cals Row Chest to Bar Front Squats @50/35 ---Rest 02:00--- Into "Annie" For Time: 50-40-30-20-10 Double Unders Sit-Ups CrossFit Endurance E06:00MOMx6 Rounds: 400m Run 20 Plate GTOH #15/