CrossFit W.O.D:
Strength:
Tempo Overhead Squat(@32x2)
3-3-3-2-2
Metcon:
20min AMRAP of:
200m Run
20m KBS F.R Walking Lunges(#24/16,x2)
7 Sandbeg Over Shoulder (#75/45)
10 KBs Power Cleans (#24/16,x2)
CrossFit W.O.D Strength: Strict Press 5x5 *20-30 Sec Hollow Hold B/W Sets Metcon: For Time: 800m Run 30 Thrusters #20/15kg 400m Run 20 Thrusters 200m Run 10 Thrusters CrossFit Endurance 15:00 Min AMRAP: 400m Run 12 Knees To Elbows 12 Box Jumps #60/50cm Rest
CrossFit W.O.D Strength: Back Rack Reverse Lunges 8-8-6-6-4-4 Metcon: 09:00 Min AMRAP: 6 Deadlifts #100/70kg 8 Box Jump Overs #60/50cm 10 Toes to Bars CrossFit Strength Part A: Deadlift 5x5 Part B: On A 15:00 Min Running Clock: 15m Plate Push #20/15kg 10
CrossFit W.O.D Strength: 4 SuperSets: 5 Deficit Push Ups 00:40 Sec Sandbag BearHug Hold Metcon: 20:00 Min EMOM, For Max Reps: 1.) Sandbag Over The Shoulder #75/50kg 2.)Cals Bike\Row 3.) HS Walk For Distance 4.) Air Squats 5.)Rest
CrossFit W.O.D Strength: Front Squat 3-3-3-2-2-2 Metcon: 6 Rounds For time: 200m Run 1 Legless Rope Climb CrossFit Weightlifting Part 1: 5-6 Sets: Tempo Snatch Pull Hang Muscle Snatch Paused Over Head Squat (1+1+1) @40-50% Part 2: Snatch Pull Squat Snatch 3 x (1+2) @65-75%