Skill:
12min EMOM:
Even: max Hollow body rocks
Odd: max Shoulder taps/handstand hold
Metcon:
For time:
100 Hang Squat Cleans (#50/35)
every time the bar touches the ground - perform 1 wall climb and 10 Situps
CrossFit W.O.D Stength: E02:00x7 Sets, Build Up To A Heavy Complex of: 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Metcon: 10 Rounds For Time: 1 WallWalk 3 Power Cleans #70/50kg 6 HSPU 9 Alt. Lunges CrossFit Strength Part A: Back Rack Lunges
CrossFit W.O.D Strength: 4-5 SuperSets: 5 Weighted Push Ups (Build Up to a Heavy 5) *6-8 Pistols \ Per Leg After Each Set. Metcon: 25:00 Min AMRAP, In pairs- 60 Cals Row 60 WallBall Shots #10/6kg 60 Box Jump Overs #60/50cm *While Partner A Works, Partner
CrossFit W.O.D Strength: Back Squats 3-3-3-2-2-2-2 Metcon: 10:00 Min AMRAP: 5 HSPU 10 2DB Box Step overs #2x22.5\15 15 2DB STOH #2x22.5\15 Weightlifting Part 1- Muscle Snatch High Hang snatch 8 x 1+1 60-75% Part 2- From Blocks (knee level) Snatch Pull
CrossFit W.O.D Strength: On A 15:00 Min Running Clock, Build Up for a Heavy Complex: 1 Snatch Pull 2 Hang Squat Snatch Metcon: E03:00MOMx6 Rounds: 5 Wall Walks 20 1DB Over Head Lunges #1x22.5/15 Into Max Air Squats CrossFit Endurance E06:00MOM X 6