CrossFit W.O.D
Strength:
Weighted Ring Dips
5-5-3-3-3
Metcon:
16:00 Min AMRAP:
200m Run
12 KB SDHP #1x32/24kg
3 WallWalks
CrossFit Endurance
Part A:
E06:00MOMx4 Rounds:
400m Run
Into-
30m Burpee Broad Jumps
20 Jump Squats
10 2DB STOH #2x15/10kg
Part B:
E04:00MOMx3 Rounds:
200m Farmer's Carry #2x24/16kg
Into AMRAP:
Walking Lunges
1x7.5m=1 Rep
CrossFit W.O.D Strength: Bulgarian Split Squats 8-8-6-6-6 (Each) Metcon: 02:00 Min On\01:00 Min Off x 6 Alt. Rounds: 1.) 9/7 Cals Echo Bike Into AMRAP: 2DB Box Step Overs @2x22.5/15kg 2.)10 2DB Devil's Press Into AMRAP: Tuck Ups CrossFit
CrossFit W.O.D Strength: E03:00MOMx4 Supersets: 8\8 1DB Bent-Over Rows 00:20 Sec Box L-Sit Holds Metcon: 5 R.F.T: 20 Russian KB Swings #32/24kg 10 Toes To Bars 20 Box Jumps #60/50cm
CrossFit W.O.D Strength: On A 14:00 Min Running Clock, Build Up TO A 1RM Strict Press Metcon: 15:00 Min AMRAP: In Teams Of 2, IGUG: 9 Deadlifts #60/43kg 6 Hang Power Cleans 3 STOH *When Partner A Works, Partner B Performs Max Cals Row. Score:
CrossFit W.O.D Strength: Back Squat On A 20:00 Min Running Clock Build Up to A 1RM Metcon: "Cooper" 10 R.F.T: 10 Burpees 10 Air Squats 10 Push Ups 10 Sit-Ups CrossFit Endurance 40 Min EMOM (For Max Reps): 1.)Cals Row 2.)Air