CrossFit W.O.D:
Strength:
Back rack Lunges
8-8-8-6-6 (total rep no each)
Metcon:
2 Rounds:
9min AMRAP of:
250/200m Row // 15/12 Cal Bike
20m Handstand Walk
10 Toes-to-bar
-1min rest-
CrossFit W.0.D Strength: Weighted Chin Ups 5-5-5-3-3-3 30 Sec Weighted Wall Sit B\W Sets. Metcon: 21-15-9 Cals Bike Toes To Bars 2DB Hang Squat Cleans #2x22.5/15kg CrossFit Strength Part A: Weighted Dips 5-5-4-4-3-3 5 Strict Pull Ups In Between Sets Part B: 3 SuperSets: 10
CrossFit W.O.D Strength: 15:00 Min Build Up to The Following Complex: (High Pull + Hang Snatch + OHS) (1+1+1) Metcon: 10 Rounds For Time: 10 2DB Deadlifts #2x22.5/15kg 10 2DB Front Rack Reverse Lunges 10 Lateral Burpees Over 1DB
CrossFit W.O.D Skill: 14:00 Min Practice Double Unders Metcon: 15:00 Min EMOM: 1.) Double Unders 2.) Sit-Ups 3.)Push-Ups
CrossFit W.O.D CrossFit Strength: Strict Press 6x5 Metcon: 5 Intervals, 1:1 Work\Rest: 200m Run 15 2KB Thrusters #24/16kg CrossFit Endurance Part A: 16:00 Min Amrap: 500\400m Row 16 Plate OverHead Sit-Ups #1X15/10kg 12 Plate GTOH 10 Burpees To Plate Rest 03:00