CrossFit W.O.D
Strength:
Alt. Gorilla Rows
16-16-12-12
*20 Sec Hanging L-Sit After Each set
Metcon:
4 R.F.T:
200m Run
60m 2KB Farmer's Carry #32/24kg
15m 1KB Goblet Walking Lunges
CrossFit W.O.D Strength: E01:30MOMx9 Sets: 2 Power Snatches Metcon: 20:00 Min AMRAP: 10 SDHP #43/30kg 12 Lateral Burpees Over The Bar 18/15 Cals Row
CrossFit W.O.D Skill: 20:00 Min HandStand Practice Metcon: 02:00 Min On/02:00 Min Off x 4 Rounds: 10 Pull Ups 16 Alt. 1DB Snatch #1x22.5/15kg Into Max Reps, Alt.: 1.) Air Squat 2.) Tuck-Ups CrossFit Endurance Part A: E05:00MOMx5 Rounds: 1000/800m
CrossFit W.O.D Strength: Sumo Deadlift 5-5-5-3-3-3 Metcon: 7 R.F.T: 1 Wall Walk 3 Power Cleans #80/55kg 5 Ring Dips 7 Sit-Ups CrossFit Strength Part A: Push Press 5-5-4-4-3-3 Part B: 3 SuperSets: 6/6 Tempo 1DB Bent-Over Rows @1231 5/5 Weighted Box Step Ups
CrossFit W.O.D Strength: E02:00MOMx7 Sets: 1 Clean Pull 1 Hang Power Clean 1 Front Squat Metcon: 14:00 Min AMRAP: 40 Double Unders 15 Plate OverHead Sit Ups #20/15kg 12 Burpees To Plate CrossFit Enudrance For Time: 15 Burpees To Target 30 KB Swings #1x16/12kg