Strength:
Snatch Balance
3-3-3-2-2-1
*pause for 3sec at the bottom of the squat
Metcon:
5 Rounds for time:
20 Wallballs (#10/6)
20 Pushups
20 Russian KB Swings (#32/24)
Skills:
CrossFit W.O.D Strength: OverHead Squats 3-3-3-2-2-2 Metcon: 03:00 Min On/02:00 Min Off x 3 Rounds (AMRAP): 8 Toes To Bars 8 Thrusters #43/30kg 8 Lateral Burpeees Over The Bar CrossFit Endurance "Filthy Fifty" For Time: 50 Box Jumps #60/50cm 50 Jumping
CrossFit W.O.D Strength: On a 12:00 Min Running Clock: Build up For a 1RM Weighted Chin Up Metcon: 20:00 Min AMRAP: 24/18 Cals Row 15 Box Jumps #60/50cm 12 Ring Rows CrossFit Strength Part A: Pendlay Row 5x5 Part B: E03:00MOMx4 Sets: 8
CrossFit W.O.D Strength: Weighted Dips: 8-4-8-4-8-4 Metcon: 3 Rounds For Time: 20 Russian KB Swings #24/32kg 4 Wall Walks 2 Rope Climbs
CrossFit W.O.D Strength: On A 14:00 Min Running Clock Build Up for load on the following Complex: 1 Snatch From floor (any version) 1 OverHead Squat Metcon: 02:00 Min On (AMRAP)/ 01:00 Min Off x 6 Rounds, Alt: 1.) 6 Hang Power Snatch #43/30kg