Strength:
Front Squat
3-3-3-3-3
Metcon:
For time:
10 Burpee Box Jumps
25 HSPU
10 Burpee Box Jumps
25 C2B Pullups
10 Burpee Box Jumps
25 Toes-to-bar
10 Burpee Box Jumps
25 Ring Dips
10 Burpee Box Jumps
CrossFit W.O.D Strength: Tempo Front Squats @32X1 3-3-3-2-2-2 Metcon: 12:00 Min AMRAP: 10 Toes To Bars 10 Box Jump Overs #60/50cm CrossFit Strength Part A: Strict Press 5x5 Part B: 4 Supersets: 5\5 Lateral Box Step Downs 10\10 1DB Bent-Over Rows Part C: 07:
CrossFit W.O.D Strength: Bench Press 5x5 Metcon: In Teams Of 2, For Time: 100m HS Walk 150 Air Squats 200m 2KB Farmer's Carry #2x24/16kg 150 Sit-Ups 100m 2KB Walking Lunges
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 8\8 1DB Tempo Bent Over Rows @1231 00:20 Sec Side Plank Per Side Metcon: 2 Rounds For Time: 800m Run 40 Wallball Shots #10/6kg CrossFit Weightlifting Part 1: 6 sets: 2 Hang Muscle Snatch 1 High Hang Snatch 40-50%
CrossFit W.O.D Strength: On a 20:00 Min Running Clock, Build Up to a 1RM Deadlift Metcon: 3 R.F.T: 10 Hang Power Cleans #60/43kg 10 Front Squats 10 Pull Ups CrossFit Endurance 4 Rounds For Time: 9 Toes To Bars 12 2KB STOH #2x16/12kg