CrossFit W.O.D
Strength:
Push Press
6x3
Metcon:
For Time:
75 Jump Squats
60/48 Cals Row
50 KB Swings #24/16kg
CrossFit Endurance
8 Rounds For Time:
400m Run
20 WallBall Shots #10/6kg
30 Sit-Ups
40 Double Unders
CrossFit W.O.D Strength: Sumo Deadlit 5-5-3-3-2-2 Metcon: 12:00 Min AMRAP (Reach As Far As Possible): 2-4-6-8-10.. Alt. DB Snatch #1x22.5/15kg Lateral Burpees Over The DB CrossFit Strength Part A: Paused Front Squats 6x2 *2 Sec Pause At The bottom of each rep Part B: E03:
CrossFit W.O.D Strength: 4 Supersets: 8\8 Half Kneeling Strict Press + 00:30 Sec Side Plank\Side Metcon: For Time: 30/24 Cals Echo Bike 30 Wallball Shots #10/6kg 20/16 Cals Echo Bike 20 WallBall Shots 10/8 Cals Echo Bike 10 WallBall Shots
CrossFit W.O.D Strength: Good Morning 8-8-6-6-6 Metcon: 7 R.F.T: 7 Front Squats #60/43kg 7 C2b Pull Ups CrossFit Weightlifting Part 1: Sott Press Drop Snatch 5 x 2+1 30-40% 3 x 0+1 50-55% Part 2: From Blocks (below the knee) Snatch pull Squat
CrossFit W.O.D Strength: On A 15:00 Min Running Clock, Build Up For A 2RM Split Jerk (From Rack) Metcon: 15:00 Min EMOM (For Max Reps): 1.) Cals Row 2.) Air Squats 3.) Sit-Ups CrossFit Endurance For Time: 800m Run 50 Box Jumps #60/50cm 800m Run