CrossFit W.O.D
Strength:
15:00 Min For Quality-
8\8 Weighted Step Ups @5 sec on the way down
5\5 Weighted Skater Squats Or Cossack Squats
10-12 Bench Dips
Metcon:
20:00 Min AMRAP:
200m Run
50 Back Extnesions
40 Commando Planks
30 Weighted Sit Ups
20 \20 OverHead Lunges
10 HSPU
CrossFit W.O.D Strength: 4 SuperSets: 8-10 Pike Push Ups 15\15 Weighted Single Legged Glute Bridge 30 Sec Weighted Wall Sit Hold Metcon: 5 Rounds For Time: 30 Air Squats 20 Burpees 30 Alternating Lunges 20 V-Ups 30 Mountain Climbers 20 Push-Ups
CrossFit W.O.D 26.1 For time: 20 Wall-Ball Shots #10/6 | #6/4 18 Box Jump-Overs#60/50CM 30 Wall-Ball Shots 18 Box Jump-Overs 40 Wall-Ball Shots 18 Medicine-Ball Box Step-Overs 66 Wall-Ball Shots 18 Medicine-Ball Box Step-Overs 40 Wall-Ball Shots 18 Box Jump-Overs 30 Wall-Ball Shots 18
CrossFit W.O.D Strength: 4 Supersets: 5\5 Bulgarian Split Squats 5 Weighted Push Ups Metcon: E04:00MOMx5 Rounds: 24\18 Cals Bike Into Amrap Of: 8 Ring Rows 12 Russian KB Swings #32/24kg Weightlifting Part 1: 5-6 sets: 2 Snatch Deadlift (Tempo) 2 High Hang snatch 45-60%
CrossFit W.O.D Strength: E02:00MOMx8 Sets, Build Up For the following Complex: 3 Position Snatch (From Floor, From Hang Above Knee, From Hang Below Knee) Metcon: 12:00 Min Amrap: 10 OverHead Squats #50/35kg 8 Lateral Burpees Over The Bars 6 Toes To Bars