CrossFit W.O.D
Strength:
E02:00MOMx8 Sets:
1 Clean Pull
1 Hang Power Clean
1 Hang Squat Clean
Metcon:
E03:00MOMx4 Rounds:
10 Ring Dips
10 2DB Devil's Press #2x22.5/15kg
Into AMRAP:
Alt. Reverse Lunges
CrossFit Strength
Part A:
Pendlay Rows
5-5-3-3-3
Part B:
3 Supersets:
6\6 Lateral Box Step Downs
15m\Side KB Suitcase Farmer's Carry
Part C:
06:00 Min AMRAP:
12/9 Cals Row
3 Sandbag Over The Shoulder #75/50kg
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: