CrossFit W.O.D:
Strength:
Thruster
5-5-4-4-3-3
Metcon:
In pairs (I go you go)
4 Rounds for time:
30 Sync. Air Squats
6 Bar Muscle up
30 Sandbag Lunges (#60/30)
6 Bar Muscle up
CrossFit W.O.D Strength: Deadlift 6-6-4-4-2-2 Metcon: 15:00 Min AMRAP: 20 Alt. DB Snatch #1x22.5/15kg 20 Box Jump Overs #60/50cm CrossFit Strength Part A: Weighted Chin Ups 3-3-3-2-2-2 Part B: E04:00MOMx3 Sets: 8 Seated Good Mornings 15-20 Sec L-Sit Hold Part C: 02:00Min
CrossFit W.O.D Strength: Bench Press 10-10-7-7-3-3-3 Metcon: 20:00 Min AMRAP: 28 Double Unders 14 Walllball Shots #10/6kg 7m HS walk 14 Toes To Bars
CrossFit W.O.D Strength: 4 SuperSets Of: 10\10 1DB Bent-Over Rows 30 Sec 2KB Front Rack Hold #2x32/24kg Metcon: E03:00MOMx4 Rounds: 15/12 Cals Row 10 Front Squats #50/35kg *Max Lateral Burpees Over The Bar For The Remaining. CrossFit Weightlifting Part 1: Muscle Snatch High
CrossFit W.O.D Strength: Back Squats 5-5-5-3-3-3 Metcon: 20:00 Min EMOM: (For Max Reps) 1.) Push Ups 2.) Plate OH Lunges #20/15kg 3.) Cals Bike 4.)Plate GTOH CrossFit Endurance 40:00 Min AMRAP: 200m Run 10-20-30-40... Air Squats 10 Push Ups (Reach As Far As Possible)