CrossFit W.O.D
Strength:
Good Morning
8-8-6-6-6
Metcon:
7 R.F.T:
7 Front Squats #60/43kg
7 C2b Pull Ups
CrossFit Weightlifting
Part 1:
Sott Press
Drop Snatch
5 x 2+1 30-40%
3 x 0+1 50-55%
Part 2:
From Blocks (below the knee)
Snatch pull
Squat Snatch
8 x 1+1 60-75%
7 x 0+2 80-90%
Part 3:
Clean
hang Clean
Jerk
5 x 1+1+2 65-70%
5 x 1+1+1 75-80%
4 x 1+0+1 85-90%
Part 4:
5 min EMOM:
5 Front squat
55-65%
CrossFit W.O.D Strength: On A 15:00 Min Running Clock, Build Up For A 2RM Split Jerk (From Rack) Metcon: 15:00 Min EMOM (For Max Reps): 1.) Cals Row 2.) Air Squats 3.) Sit-Ups CrossFit Endurance For Time: 800m Run 50 Box Jumps #60/50cm 800m Run
CrossFit W.O.D Skill: 20:00 Min Handstand Practice Metcon: For Time: 10-15-25-15-10 Push Ups Russian KB Swings #32/24kg Toes To Bars CrossFit Strength Part A: Tempo Romanian Deadlift 4x6 @31X1 Part B: E03:00MOMx3 Supersets: 3 Weighted Ring Dips 15m\Side 1KB OverHead Carry Part C: 2
CrossFit W.O.D Strength: Front Squats 5x5 Metcon: 4 R.F.T: 400m Run 8 Hang Squat Cleans #60/43kg CrossFit Endurance 36:00 Min EMOM (For Max Reps): 1.) Double Unders 2.) Cals Row 3.) Air Squats 4.) K2E 5.) Hand Release Push Ups 6.) KB Swings #16/
CrossFit W.O.D Strength: E03:00MOMx4 Supersets: 8\8 DB Bent-Over Rows + 20 Sec Hanging L-Sit Hold Metcon: 20:00 Min AMRAP: 18/14 Cals Echo Bike 12 Box Jump Overs #60/50cm 3 WallWalks CrossFit Endurance 35:00 Min AMRAP: 24/18 Cals Echo Bike 20 Sit-Ups 15