CrossFit W.O.D
Strength:
On A 20:00 Min Running Clock Build Up to A 1RM Deadlift
Metcon:
For Time:
200 Double Unders
100 WallBall Shots #10/6kg
*Split However
CrossFit Endurance
E06:00MOMx6 Rounds:
30/24 Cals Bike
20 KB Swings #16/12kg
20 Alt. Reverse Goblet Lunges
20 Tuck-Ups
CrossFit W.O.D Strength: Paused OverHead Squats 5x3 *2 Sec Pause at the Bottom Of Each rep Metcon: 4 R.F.T: 400m Run 3 Rope Climbs 9 Front Squats #60/43kg CrossFit Strength Part A: Weighted Pull Ups 3x5 Part B: 4 Supersets: 8\8 Half Kneeling KB
CrossFit W.O.D Strength: Paused Bench Press 4-3-3-2-2 *2 sec Pause At the Bottom of each rep Metcon: 16:00 Min EMOM (For Max Reps): 1.) Alt. 1DB Devil's Press #1x22.5/15kg 2.) Tuck-Ups 3.)1DB Box Step Ups #60/50cm 4.)Max Distance HS Walk
CrossFit W.O.D Strength: Romanian Deadlift 8-8-6-6 Metcon: E04:00MOMx4 Alt. Sets: 1.) 24/18 Cals Row Into AMRAP: 10 Hand Release Push Ups 10 V-Ups 2.) 30 Squat Jumps 20 Ring Rows Into AMRAP Cals Bike CrossFit Weightlifting Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 1 Clean Pull 1 Hang Squat Clean 1 Push Jerk Metcon: For Time: 200m Run 15 Clean and Jerks #60/43kg 200m Run 12 Clean and Jerks 200m Run 9 Clean and Jerks 200m Run 6 Clean and Jerks CrossFit Endurance Part