Strength:
12min Build up load for a 1-rep Paused Overhead Squat
*4sec pause at the bottom
Metcon:
For time:
200m Farmer Carry (#24/16,x2)
10-9-8-7-6-5-4-3-2-1
KB Front Squats (#24/16,x2)
Burpees
200m Farmer Cary
CrossFit W.O.D Strength: 16:00 Min EMOM: 1.) 8-10 Strict Toes To Bars 2.)00:30 Sec 2KB Front Rack Hold #2x24/16kg 3.) 20 Alt. Russian Twists 4.) Rest Metcon: 14:00 Min AMRAP: 20 Alt. DB Snatch #1x22.5/15kg 40 Double Unders CrossFit Weightlifting Part
CrossFit W.O.D Strength: Paused Front Squat 3-3-3-2-2-2 *2 Sec Pause At The Bottom of the Squat Metcon: For Time: 18-15-12 Cals Row WallBall Shots #10/6kg 02:00 Min Rest Into- For Time: 10-15-25 Russian KB Swings #32/24kg Ring Rows CrossFit Endurance 40:00 Min EMOM, For
CrossFit W.O.D Strength: E02:30MOMx5 Sets: 3-3-2-2-2 T&G Power Snatches Metcon: 3 R.F.T: 800M Run 15 OverHead Squat #50/35kg CrossFit Strength Part A: Tempo Pendlay Rows @1231 5x4 Part B: 4 Supersets: 5/5 Lateral Box Step Downs 8/8 Tempo 1DB Bent
CrossFit W.O.D Strength: Weighted Chin Ups 5-3-5-3-5 00:30 Sec Weighted Wall Sit After Each Set. Metcon: For Time: 50 Box Jump Overs #60/50cm 100 Air Squats 50 Toes To Bars CrossFit Endurance 10 Rounds For Time: 5 Pull Ups 10 Push Ups 15 Air Squats 20