CrossFit W.O.D
Strength:
E02:30x6 Sets:
2 Snatch Balance+2 Overhead Squats
Metcon:
21-15-9
OverHead Squats #50/35kg
Chest To Bar Pull Ups
CrossFit Strength
Part A:
Back Rack Reverse Lunges
10-10-8-8-6-6
Part B:
4 SuperSets:
30m SandBag BearHug Carry #75/50kg
3\3 KB Turkish Get-Ups
Part C:
5 RFT:
200m Run
2 Squat Cleans, Building Up For Load
CrossFit W.O.D Skill: 15:00 Min To Practice Kipping Pull Ups Metcon: For Time: 24-18-12-6 2KB Front Rack Lunges #2x24/16kg 2KB STOH
CrossFit W.O.D Strength: Romanian Deadlifts 8-8-6-6-4-4 Metcon: 12:00 Min AMRAP: 1-2-3.. Wallwalks 2-4-6... 2DB Devil's Press 2x22.5/15kg CrossFit Weightlifting Part 1: 5-6 sets: 2 Tall Snatch 40-50% Part 2: Snatch Deadlift Below the knee Snatch OH squat 8 x 1+1+1 65-80%
CrossFit W.O.D Strength: Squat Snatch 3-3-3-2-2-2 Metcon: 3 Rounds For Time: 400m Run 30 2KB Deadlifts #2x32/24 45 Sit-Ups CrossFit Endurance For Time: 800m Run 50 Double Unders 50 Air Squats 800m Run 50 WallBall Shots #10/6kg 50 Toes To Bars 800m Run 50 Jumping Lunges
CrossFit W.O.D Strength: Deficit HSPU 5-5-5-3-3-3 *Build Up for Range Metcon: For Time: 500m Row 30 Burpee Box Jump Overs #60/50cm 500m Row 30 2DB Thrusters #2x22.5/15kg 500m Row 30 2DB Box Step Overs CrossFit Strength Part A: Deadlift 5x5 Part B: 4 SuperSets: 10