CrossFit W.O.D
Strength:
Back Squat
5x5
*Start at @70% And Build Up For load
Metcon:
15:00 Min AMRAP:
200m Run
20 Alt. 1DB Snatch #1x22.5/15kg
12 Burpees Over The DB
CrossFit Endurance
6 Rounds For Time:
8 Burpees To Target
8 1DB Front Rack Lunges R #1x15/10kg
8 1DB Front Rack Lunges L
8 Ring Rows
8 Tuck-Ups
8 1DB Hang Clean&Jerk R
8 1DB Hang Clean& Jerk L
8 Push Ups
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Snatch Pull 1 Hang Squat Snatch Above The Knee 1 Hang Squat Snatch Below the knee Metcon: For Time: 3-6-9-12-15-18-21 WallBall Shots #10/6kg 1KB Hang Snatch (Per Arm) #24/16kg CrossFit Strength Part A: Weighted Pull Ups 3-3-2-2-1-1-1 Part B:
CrossFit W.O.D Strength: 20:00 Min Handstand Practice Metcon: Event 20: "Fibonacci Final" For Time: 5-8-13 Strict HSPU 2KB Deadlifts #32/24kg Into- 30m OverHead Walking Lunges #2x24/16kg T.C-12:00 Min
CrossFit W.O.D Strength: Front Squats 5x5 Metcon: 18:00 Min AMRAP: 18/15 Cals Row 12 Push Ups 18 Alt. Reverse Lunges CrossFit Weightlifting Part 1: 5 sets: 1 Muscle (Squat) Snatch 1 High Hang snatch (pause 2 sec at OHS) 40-50% Part 2: High Hang snatch 3
CrossFit W.O.D Strength: E01:30MOMx10 Sets: 1 Squat Snatch Metcon: Event 8: "Climbing Snail" For Time: 25 KB Goblet Squats #32/24kg 2/3 Legless Rope Climbs 30 Toes To Bars 4/5 Rope Climbs 25 KB Goblet Squats T.C-12:00 Min CrossFit Endurance E04: