CrossFit WOD:
Strength:
Split Jerk - 15min build up to heavy 2-reps
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
Dual DB Hang Squat Cleans (#22.5/15,x2)
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump Overs
CrossFit W.O.D Strength: On A 15:00 Min Running Clock, Build up to a 1RM Back Squat Metcon: For Time: 1, 1-2, 1-2-3..Etc.: 1.) Rope Climb 2.) WallWalks 3.) Deadlifts #100/70kg 4.) Lateral Burpees Over The Bar 5.) Toes To Bars 6.) Jumping Lunges 7.) Air
CrossFit W.O.D Strength: 20:00 Min HandStand Practice Metcon: For Time: 400m Run 30 KB Swings #1x24/16kg 400m Run 30 1KB overHead Lunges 400m Run 30 1KB STOH CrossFit Strength Part A: Sumo Deadlift 5-5-5-3-3-3 Part B: 3 SuperSets: 8-10 Weighted Push Ups 5\5 ATG Split
CrossFit W.O.D Strength: 4 SuperSets: 10/10 1DB Bent-Over Rows 00:20 Sec Ring Support Hold 00:30-00:45 Sec SuperMan Hold Metcon: 10 Rounds For Time: 10 WallBall Shots #10/6kg 10 V-Ups
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 5\5 Weighted Box Step Ups @1151 (5 sec on the way down) 8 Weighted Push Ups Metcon: For Time: 15-12-9 Clean&Jerks #60/43kg *200m Run After Each Set CrossFit Weightlifting Part 1: 6 sets: 2 Sott press 1 Drop