CrossFit W.O.D
Strength:
E04:00MOMx4 Supersets:
12 Alt. 2DB Renegade Rows
20 Alt. Russian Twists
Metcon:
For Time:
25 Double Unders
60 V-Ups
50 Double Unders
30 K2E
75 Double Unders
15m HS Walk
100 Double Unders
CrossFit W.O.D Strength: Strict Press 5x5 Metcon: E02:30MOMx5 Rounds: 15/12 Cals Row 10 KB Swings #24/16kg 15 Goblet Squat CrossFit Weightlifting Part 1: Snatch Pull High Hang pull Hang Snatch 7 x 1+1+0 60-75% 9 x 1+0+1 80-95% Part 2: Power
CrossFit W.O.D Strength: On A 14:00 Min Running Clock, Build Up For The Following Complex: 1 Snatch Pull 1 Squat Snatch 1 OverHead Squat Metcon: For Time: Cash In: 1,600m Run Into: 100 Back Extensions 100 Sit-Ups Split However CrossFit Endurance E04:00MOMx9 Alternating Rounds: 1.
CrossFit W.O.D Strength: Weighted Push Ups 5-5-3-3-3 00:30 Sec Farmer's Wall-Sit In Between Sets Metcon: 18:00 Min AMRAP: 15 WallBall Shots #10/6kg 12 Box Jump Overs #60/50cm 9 Hand Release Push Ups CrossFit Strength Part A: Front Rack Reverse Lunges 8-6-6-4-4 (Total)
CrossFit W.O.D Strength: Front Squats 3-3-3-2-2-2 Metcon: 5 R.F.T: 15/12 Cals Echo Bike 9 Hang Power Cleans #50/35KG 6 STOH CrossFit Endurance 40:00 Min AMRAP: 400m Run 30 Plate GTOH #15/10kg 60 Sit-Ups 30 Alt. Plate OH Lunges 60 Alt. Plate Russian