CrossFit W.O.D
Strength:
E02:00MOMx6 Sets:
2 Split Jerks From Rack
Metcon:
3 Rounds For Time:
10/10 1DB Thrusters #1x15/22.5kg
15/12 Cals Row
8/8 1DB Hang Power Clean
12/9 Cals Row
6/6 1DB Split Jerks
CrossFit W.O.D Strength: Deadlift 5x5 Metcon: For Time: 800m Run 2 2KB Stairs Ascends #2x24/16kg
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 1 Legless Rope Climb 00:40 Sec Weighted Plank Metcon: 10 R.F.T: 1 WallWalk 3 Power Cleans #60/43kg 5 Front Squats 7 Sit-Ups
CrossFit W.O.D Strength: Weighted Ring Dips 5-4-4-3-3 Metcon: For Time: 10 Bar Muscle Ups 15 Burpee Box Jump Overs #60/50cm 50 V-Ups 15 Burpee Box Jump Overs 10 Bar Muscle Ups
CrossFit W.O.D Strength: Bulgarian Split Squats: 8-8-6-6-6 (Each Leg) 00:30 Sec Side Plank\Side In Between sets. Metcon: 4 R.F.T: 400m Run 15 Push Ups 25 Russian KB Swings #32/24kg CrossFit Endurance Part A: 5x500/400m Row 01:30 min Rest In B\W