CrossFit W.O.D
Strength:
Strict Press
5x5
Metcon:
E02:30MOMx5 Rounds:
15/12 Cals Row
10 KB Swings #24/16kg
15 Goblet Squat
CrossFit Weightlifting
Part 1:
Snatch Pull
High Hang pull
Hang Snatch
7 x 1+1+0 60-75%
9 x 1+0+1 80-95%
Part 2:
Power Clean
Squat Clean
7 x 1+2 65-75%
6 x 1+1 75-90%
Part 3:
Squat Clean
Pausing Jerk
Jerk
5 x 1+1+1 65-80%
5x 1+0+1 80-90%
Part 4:
Snatch Balance
OH Squat
8 x 1+3 65-85%
CrossFit W.O.D Strength: On A 14:00 Min Running Clock, Build Up For The Following Complex: 1 Snatch Pull 1 Squat Snatch 1 OverHead Squat Metcon: For Time: Cash In: 1,600m Run Into: 100 Back Extensions 100 Sit-Ups Split However CrossFit Endurance E04:00MOMx9 Alternating Rounds: 1.
CrossFit W.O.D Strength: Weighted Push Ups 5-5-3-3-3 00:30 Sec Farmer's Wall-Sit In Between Sets Metcon: 18:00 Min AMRAP: 15 WallBall Shots #10/6kg 12 Box Jump Overs #60/50cm 9 Hand Release Push Ups CrossFit Strength Part A: Front Rack Reverse Lunges 8-6-6-4-4 (Total)
CrossFit W.O.D Strength: Front Squats 3-3-3-2-2-2 Metcon: 5 R.F.T: 15/12 Cals Echo Bike 9 Hang Power Cleans #50/35KG 6 STOH CrossFit Endurance 40:00 Min AMRAP: 400m Run 30 Plate GTOH #15/10kg 60 Sit-Ups 30 Alt. Plate OH Lunges 60 Alt. Plate Russian
CrossFit W.O.D Strength: Weighted Pull Ups 3-3-2-2-1-1-1 Metcon: 16:00 Min EMOM, For Max Reps: 1.)Alt. 1DB Snatch #1x22.5/15kg 2.)Burpees Over The DB 3.)Jump Squats 4.) Pull Ups CrossFit Endurance 36:00 Min EMOM (For max Reps): 1.) Cals Echo Bike 2.) Tuck-Ups