CrossFit W.O.D
Strength:
T&G Power Cleans
5-4-4-3-3-2-2
Metcon:
For Time:
21-15-9
Cals Row
Thrusters #43/30kg
Every 02:00, Including 00:00: Perform 30 Double Unders.
CrossFit Strength
Part A:
Strict Press
5x5
Part B:
E04:00MOMx3 Sets:
5\5 2DB Box Step Ups
:20 Sec Hanging L-Sit Hold
Part C:
06:00 Min AMRAP:
5 Strict Pull Ups
10 Sandbag Squats
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-8-8-6-6 (Total) Metcon: E04:00MOMx4 Rounds: 400m Run Into 5 SandBag Over The Shoulder #75/50kg
CrossFit W.O.D Strength: 15:00 Min To Build For A Heavy Bear Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Metcon: 12:00 Min AMRAP: 3 Bar Muscle Ups 6 Box Jumps 12 DB Snatches #1x22.5/15kg CrossFit Weightlifting
CrossFit W.O.D Strength: 20:00 Min Handstand Practice Metcon: For Time: 6-9-12 Deadlifts #100/70kg Burpees Over The Bar Rest 02:00 Into- For Time: 12-9-6 Cals Echo Bike Russian KB Swings #32/24kg CrossFit Endurance Part A: 4 Sets Of- 03:00 Min Row Hard @8RPE 02:
״זה לא גודל השרירים, זה עומק השריטה״ — רב־סמל אליסף שושן ז״ל 🕯️ 7.10 MEMORIAL WOD With a Partner | I-Go-You-Go For Time Cash In: Row 2023m 10 Rounds: 7 Front Squats (70/43 kg) 7 C2B Pull-Ups 7 Burpee Box Jump Over (60/50 cm) Cash Out: 3 km