CrossFit W.O.D
Strength:
Deadlift 6-6-4-4-2-2
Metcon:
15:00 Min AMRAP:
20 Alt. DB Snatch #1x22.5/15kg
20 Box Jump Overs #60/50cm
CrossFit Strength
Part A:
Weighted Chin Ups
3-3-3-2-2-2
Part B:
E04:00MOMx3 Sets:
8 Seated Good Mornings
15-20 Sec L-Sit Hold
Part C:
02:00Min On/02:00 Min Off x 3 Rounds:
30m Sandbag BearHug Carry
Into: Max BearHug Squats #75/50kg
CrossFit W.O.D Strength: Bench Press 10-10-7-7-3-3-3 Metcon: 20:00 Min AMRAP: 28 Double Unders 14 Walllball Shots #10/6kg 7m HS walk 14 Toes To Bars
CrossFit W.O.D Strength: 4 SuperSets Of: 10\10 1DB Bent-Over Rows 30 Sec 2KB Front Rack Hold #2x32/24kg Metcon: E03:00MOMx4 Rounds: 15/12 Cals Row 10 Front Squats #50/35kg *Max Lateral Burpees Over The Bar For The Remaining. CrossFit Weightlifting Part 1: Muscle Snatch High
CrossFit W.O.D Strength: Back Squats 5-5-5-3-3-3 Metcon: 20:00 Min EMOM: (For Max Reps) 1.) Push Ups 2.) Plate OH Lunges #20/15kg 3.) Cals Bike 4.)Plate GTOH CrossFit Endurance 40:00 Min AMRAP: 200m Run 10-20-30-40... Air Squats 10 Push Ups (Reach As Far As Possible)
CrossFit W.O.D Strength: 5x5 T&G Cleans Build Up For Load Metcon: 8 Rounds For Time: 8 Box Jumps #60/50cm 8 HSPU CrossFit Strength Part A: Tempo Bent Over Rows @1131 5x5 Part B: 4 Supersets: 8\8 Tempo Goblet Step Ups @1131 10 Skull Crushers