CrossFit W.O.D
Strength:
Pendlay Row
5x5
Metcon:
20:00 Min EMOM:
1.)2 DB Box Step Overs #2x22.5/15kg
2.) HRPU
3.) 2DB Front Squats
4.)Sit Ups
5.) Rest
CrossFit Endurance
8 Rounds For Time:
400m Run
10 Plate GTOH #15/10kg
10 Plate OH Lunges
10 Plate Sit Ups
10 Plate Russian Twists
10 Burpees To Plate
CrossFit W.O.D Strength: Paused Back Squats 4-4-4-3-3-3 *3 Sec Pause At The bottom of the 1st. Rep in each set. Metcon: For Time: 1-2-3...10 Burpee Pull Ups 10-9-8…1 Cals Echo Bike CrossFit Strength Part A: Push Press 5x4 Part B: 3 Supersets: 10\10 Front Foot
CrossFit W.O.D Strength: E02:00MOMx6 Sets: 2 Split Jerks From Rack Metcon: 3 Rounds For Time: 10/10 1DB Thrusters #1x15/22.5kg 15/12 Cals Row 8/8 1DB Hang Power Clean 12/9 Cals Row 6/6 1DB Split Jerks
CrossFit W.O.D Strength: 16:00 Min EMOM: 1.) 8-10 Strict Toes To Bars 2.)00:30 Sec 2KB Front Rack Hold #2x24/16kg 3.) 20 Alt. Russian Twists 4.) Rest Metcon: 14:00 Min AMRAP: 20 Alt. DB Snatch #1x22.5/15kg 40 Double Unders CrossFit Weightlifting Part
CrossFit W.O.D Strength: Paused Front Squat 3-3-3-2-2-2 *2 Sec Pause At The Bottom of the Squat Metcon: For Time: 18-15-12 Cals Row WallBall Shots #10/6kg 02:00 Min Rest Into- For Time: 10-15-25 Russian KB Swings #32/24kg Ring Rows CrossFit Endurance 40:00 Min EMOM, For