CrossFit W.O.D
Strength:
5 SuperSets:
5 Weighted Push Ups
00:20 Sec Hanging L-Sit
Metcon:
20:00 Min Amrap:
400m Run
12 Dual DB Box Step Overs #2x22.5/15kg
8 Burpee Box Jumps #60/50cm
CrossFit Strength
Part A:
Weighted Ring Dips
5-5-3-3-3
Part B:
3 SuperSets:
10 Goblet Cyclist's Squats @32X1
01:00-00:40 Sec Weighted Plank
Part C:
For Time:
1-2-3-4-5
Deadlifs #120/85kg
10-8-6-4-2
Lateral Burpees Over The Bar
CrossFit W.O.D Strength: E02:30MOMx6 Sets: 1 Clean Pull 2 Hang Squat Cleans Metcon: For Time: 50 V-Ups 40/30 Cals Row 20 2DB Thrusters #2x225.4/15kg 10 Bar Muscle Ups
CrossFit W.O.D Strength: Push Press 5-5-3-3-3 Metcon: For Time: 1,2,3...10: Deadlifts #80/55kg Lateral Burpees over the bar CrossFit Weightlifting Part 1: Muscle Snatch High Hang Snatch 3x(2+2)@40-45% 3x(1+2) @45-55% Part 2: Snatch Pull Hang Snatch Above The Knee Hang
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-8-8-6-6 (Total) Metcon: 00:30 Sec On\00:30 Sec Offx6 Rounds: 1.) Toes To Bars 2.) Cals Bike 3.)Sandbag Cleans #75/50kg CrossFit Endurance 8 Rounds For Time: 200m Run 2 Wallwalks 4 Burpee Box Jumps 8 2DB Box
CrossFit W.O.D Strength: 20:00 Min Handstand Practice Metcon: 15:00 Min AMRAP: 400m Run 20 Wallball Shots #10/6kg 40 Double Unders CrossFit Strength Part A: Tempo Strict Press 5x4 @1131 Part B: E04:00MOMx4 Rounds: 5\5 2DB Bulgarian Split Squats 5 Weighted Push Ups Part