CrossFit W.O.D
Strength:
E02:00MOMx6 Sets, Build Up For Load:
2.1 Tng Power Cleans
Metcon:
Event 1:"2007 Hopper":
For Time:
1,000/800m Row
Time Cap: 05:00 Min
** 02:00 Min Rest **
Into
5 R.F.T:
12 Pull Ups
7 Push Jerks #60/40kg
Time Cap: 07:00 Min
CrossFit Endurance
35:00 Min EMOM (For Max Reps):
1.) Plate GTOH #15/10kg
2.) Plate Russian Twists
3.) Burpees To Plate
4.)Alt. Reverse Lunges
5.) Double Unders
CrossFit W.O.D Strength: Weighted Pull Ups 8-6-6-4-4 Metcon: 20:00 Min EMOM (For Max Reps): 1.) Air Squats 2.) Abmat Sit-Ups 3.) Russian KB Swings #32/24kg 4.)Cals Bike CrossFit Strength "The CrossFit Total" Part A: Events 3: 1 Rep Max Back Squat Part B:
CrossFit W.O.D Strength: Back Rack Reverse Lunges 12-10-10-8-8 (Total) Metcon: For Time: 800m Run 10 Plate GTOH #20/15kg 10 Plate Bearhug lunges 400m Run 20 Plate GTOH #20/15kg 20 Plate Bearhug lunges 200m Run 30 Plate GTOH #20/15kg 30 Plate Bearhug lunges
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Snatch Balance 1 Tempo Overhead Squat @53X1 Metcon: For Time: 21-15-9 Hang Power Snatch #43/30kg Lateral Burpees Over The Bar CrossFit Weightlifting Part 1: 6 sets: 2 Hang Muscle Snatch 1 High Hang Snatch 40-50% Part 2: Hang Snatch Pull
CrossFit W.O.D Strength: Strict Press 5x5 *Build Up For Load Metcon: 20:00 Min AMRAP: 400m Run 30 V-Ups 20 KB Swings #24/16kg 10 HSPU CrossFit Endurance E05:00MOMx7 Rounds: 10 Alt. 1DB Devil's Press #1x17.5/12kg 15 Push Ups 20 Air Squats 25