CrossFit W.O.D
Strength:
E03:00MOMX4 Sets:
5 Weighted Ring Dips
6\6 Weighted Box Step Ups @2RIR
Metcon:
E02:30MOMx5 Rounds:
8 Sandbag Squats #70/45kg
2 Rope Climbs
*Amrap Distance HS Walk\Wallwalks For The Remaining.
CrossFit W.O.D Strength: 5 SuperSets: 6\6 Half Kneeling KB Press 30 Sec Star Plank/Per Side Metcon: 25:00 Min Amrap: 2-4-6.. Etc. (Reach As Far As Possible) 2KB Deadlifts #2x24/16kg Box Jumps Wallball Shots #10/6kg Toes To Bars
CrossFit W.O.D Strength: Back Rack Lunges 10-10-8-8-6-6 (Total) Metcon: 16:00 Min EMOM, For Max reps: 1.)2DB Hang Squat Cleans #22.5/15kg 2.) Sit-Ups 3.) 2DB STOH 4.)Burpees CrossFit Endurance E06:00MOMX6 Rounds: 400M Run 60 Double Unders 20 2DB Hang Clean&Push Press
CrossFit W.O.D Strength: 15:00 Min Build Up to 3RM OverHead Squats Metcon: 12:00 Min Amrap: 200m Run 12 2DB Box Step Overs #2x22.5/15kg 6 2DB Devil's Press CrossFit Strength Part A: Paused Front Squats 5x3 *2 Sec Pause At th bottom of
CrossFit W.O.D Strength: Weighted Pull Ups 3-3-2-2-1-1 Metcon: For Time: 20 Double Unders 30 2DB DB Hang C&J #2X22.5/15KG 40 Double Unders 30 2DB Front Rack Squats 60 Double Unders 20 Alt.2DB Front Rack Reverse Lunges 80 Double Unders 20 1DB Split Jerks