CrossFit W.O.D
Strength:
Weighted Pull Ups
4x5
*10\10 KB Side Crunch Per Side After Each Set.
Metcon:
5 Rounds For Time:
18/15 Cals Row
15 Box Jump Overs #60/50cm
10 STOH #60/43kg
CrossFit Endurance
E05:00MOMx7 Rounds:
10 1DB Overhead Lunges #1x15/10kg
15 Sit-Ups
10 Push Ups
15 1DB Goblet Squats
10 Alt. 1DB Hang Clean&Jerk
15 Back Extensions
*Max Cals Echo Bike For The Remaining
CrossFit W.O.D Strength: Deadlift 5-5-3-3-2-2 Metcon: "Fran" For Time: 21-15-9 Thrusters #43/30kg Pull Ups CrossFit Strength Part A: Back Squats 4x6 @75%/@7RPE Part B: 4 SuperSets: 6\6 Tempo 1DB Bent-Over Rows @1231 00:15-00:20 Sec Hanging L-Sit Part C: 2 Rounds For
CrossFit W.O.D Strength: Weighted Ring Dips 5-3-5-3-5 **00:30 Sec Hollow Hold After Each Set Metcon: For Time: 10 Burpees To Plate#20/15kg 20 Plate GTOH 30 Plate Deadlifts 40 Sit-Ups 50m SandBag Bearhug Carry #75/50kg 40 Sit-Ups 30 Plate Deadlifts 20 Plate GTOH 10 Burpees
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 3 Position Snatch Hang Hang Below Knee From Floor Metcon: E03:00MOMx6 Alt. Rounds: 1.) 500/400m Row 2.) AMRAP: 5 Power Snatches #43/30kg 10 Hand Release Push Ups CrossFit Weightlifting Part 1: 6 sets: 2 Muscle Snatch 1 Drop snatch
CrossFit W.O.D Strength: Paused Front Squats 5x3 *2 Sec Pause At The Bottom of each rep. Metcon: 6 Rounds For Time: 6 2DB Box Step Overs #2x22.5/15kg 36 Double Unders CrossFit Endurance Part A: 5x500m Row Rest 01:30 Min B\W Sets Part B: 08: