CrossFit W.O.D
Strength:
Tempo Bench Press
6x3 @31X1
Metcon:
For Time:
Cash-In:
400m Run With Plate #15/10kg
Into 10 Rounds:
6 American KB Swings #32/24kg
6 SA KB Deadlift R
6 SA KB Deadlift L
Cash-Out:
400m Run With Plate
CrossFit W.O.D Strength: 5 Supersets: 1\1 Turkish Get Up 00:30 Sec Weighted Hollow Rocks Metcon: 05:00 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats 02:00 Min Rest 05:00 Min AMRAP: 5 Burpee Pull Ups 10 KB SDHP #24/16kg 15
CrossFit W.O.D Strength: E04:00MOMx4 Supersets: 8 Back Rack Reverse Lunges 00:30 Sec 2 Plates Pinch Hold Metcon: For Time: 21 Box Jumps #60/50cm 21 Front Squats 21 STOH #43/30kg 63 Double Unders 15 Box Jumps 15 Front Squats 15 STOH 45 Double Unders 9
CrossFit W.O.D Strength: E02:00MOMx10 Sets: 3 Position Snatch (From High Hang, Hang, Floor) Metcon: 12:00 Min AMRAP: 16 Alt. DB Snatch #1x22.5/15kg 8 Lateral Burpees Over The DB CrossFit Strength Part A: Bench Press 8-8-6-6-6 Part B: 4 SuperSets: 10 Alternating Goblet Squats 00:
CrossFit W.O.D Strength: On A 14:00 Min Running Clock Build Up to A 3RM Chin-Up Metcon: Option A: For Time: 60/48 Cals Echo Bike 60m 2DB Walking Front Rack Lunges #2x22.5/15kg 60 HSPU Option B: 6 Rounds For Time: 10/8 Cals Echo Bike