CrossFit WOD:
Strength:
Overhead Squad
5-5-5-5-5
*20-30sec Hollow Hold after each set
Metcon:
For time:
Run 800m
75 Wallballs (#10/6)
50 DB Hang Power Cleans (#22.5/15,x2)
25 Strict Ring Dips
CrossFit W.O.D Strength: 14:00 Min Build Up to a 4 T&G Power Snatches. Metcon: For Time: 80 Goblet Squats #1x22.5/15kg 60 DB Snatches 40 Toes To Bars 20 Burpee Pull Ups *E02:00MOM (Inculding 00:00) 30 Double Unders CrossFit Endurance Part A:
CrossFit W.O.D Skill: 20:00 Min Handstand Practice Metcon: 14:00 Min AMRAP: 12/9 Cals Bike 15 Plate OverHead Lunges #20/15kg 18 Plate Over-Head Sit-Ups CrossFit Strength Part A: Weighted Pull Ups 4-4-3-3-2-2 Part B: 4 SuperSets Of: 10 Barbell Good-Mornings 10 Alternating Goblet Cossack Squats
CrossFit W.O.D Strength: 4 SuperSets Of: 5 Weighted Dips 8\8 DB Bent-Over Rows 30 Sec Weighted Hollow Hold Metcon: 3 R.F.T: 75 Double Unders 50 Air Squats 25 KB Swings #24/16kg CrossFit Endurance E04:00MOMx4 Rounds: 15\12 Cals Bike 10 DB Goblet Squats
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-10-8-8-8 Metcon: For Time: 30-20-10 WallBall Shots #10/6kg Box Jumps #60/50cm Rest 02:00 Min Into: 18-15-12 Chest To Bar Pull Ups 1DB Devil's Press #1x22.5/15kg Rest 02:00 Min Into: 12-9-6 Strict HSPU 2DB