CrossFit W.O.D:
Strength:
Thruster (from the rack)
4-4-3-3-2-2
Metcon:
5 Rounds for time:
24/18 Cal Bike // 30/24 Cal Row
20 Squat Jumps
16 Alt. DB Snatch (22.5/15,x1)
10 HandStand push-ups
CrossFit W.O.D Strength: 4 Supersets: 10\10 Weighted B-Stance Deadlifts @3 Sec on the Way Down 5\5 Weighted Cossack Squats 6-8 Pike Push Ups Metcon: 16:00 Min EMOM, For Max Reps Of Each: 1.) Weighted Sit-Ups 2.) Double Unders 3.) Burpees 4.) Push Ups
CrossFit W.O.D Strength: 4-5 Supersets: 00:30-00:50 sec Box Pike\Wall HS Hold 20 V-Ups 00:30 Sec Side Plank\Per Side Metcon: For Time: 200 Double Unbers 20 Navy Seal Burpees 30 Jump Squats 150 Double Unders 15 Navy Seal Burpees 30 Jump Squats 100 Double
CrossFit W.O.D Strength: 15:00 Min For Quality- 8\8 Weighted Step Ups @5 sec on the way down 5\5 Weighted Skater Squats Or Cossack Squats 10-12 Bench Dips Metcon: 20:00 Min AMRAP: 200m Run 50 Back Extnesions 40 Commando Planks 30 Weighted Sit Ups 20
CrossFit W.O.D Strength: 4 SuperSets: 8-10 Pike Push Ups 15\15 Weighted Single Legged Glute Bridge 30 Sec Weighted Wall Sit Hold Metcon: 5 Rounds For Time: 30 Air Squats 20 Burpees 30 Alternating Lunges 20 V-Ups 30 Mountain Climbers 20 Push-Ups