CrossFit W.O.D
Strength:
Good Morning
10-10-8-8-8
Metcon:
For Time:
15-12-9-6-3
Cals Row
Thrusters #43/30kg
Weightlifting
Part 1:
5 sets:
2 Drop Snatch
45-55%
Part 2:
Tempo Snatch
Snatch
5 x 1+1 60-75 %
7 x 0+ 1 80-100%
Part 3:
Clean first Pull
TnG Clean
Jerk
6 x 1+2+1 60-75%
7x 1+1+1 80-90%
Part 4:
Jerk Balance
6 x 3
40-55%
CrossFit W.O.D Strength: Weighted Dips 5x3 In B\W Sets: 6\6 1DB Bent-Over Rows @1231 Tempo Metcon: 4 Rounds For Time: 2 Rope Climbs 12 KB Swings #32/24kg 24 KB Goblet Squats CrossFit Endurance 8 Rounds For Time: 12\9 Cals Bike\15\12 Cals Row
CrossFit W.O.D Strength: OverHead Squats 5-5-4-4-3-3 Mecton: E03:00MOMx6 Rounds: 8 Dual DB Devil's Press 2x22.5/15kg 16 Tuck-Ups 32 Double Unders CrossFit Strength Part A: Tempo Romanian Deadlifts 5x6 @32X1 TEMPO Part B: 3-4 Supersets: 4-6 Barbell Bent Over Rows + 12-15 Banded Triceps Extensions
CrossFit W.O.D Strength: Push Press 5x5 @Build Up to A Heavy Set. Metcon: 14:00 Min AMRAP: 200M Run 8 Deadlifts #80/60kg 8 C2B CrossFit Endurance 36:00 Min AMRAP: 5 Wallwalks 10 2DB Hang C&J #2x15/10kg 20 WallBalls #10/6kg 30 Tuck-Ups
CrossFit W.O.D Strength: E03:00x5 Sets: 5\5 Bulgarian Split Squats + 20-30 sec L-Sit Hold Metcon: For Time: 1-2-3-4-5….10 Sumo Deadlift High Pull #43/30kg Lateral Burpees Over The Bar *10 Sit-Ups In B\W Sets. CrossFit Endurance Part A: C2 Rower: 4 Sets: 500m Row @6RPE