Strength:
Power Snatch
3-3-2-2-1-1
Metcon:
For time:
10-9-8-7-6-5-4-3-2-1
Strict C2B Pullups
Weighted Pushups
Weighted Step-ups
RX': 20/10kg plate
(15min time-cap)
Skills:
Kettlebell Snatch
Kettlebell Clean and Jerk
CROSSFIT W.O.D Strength: E02:30x6 Sets: 3 Position Snatch Metcon: 15:00 Min AMRAP: 200M Run 15 Wallball Shots #10/6kg 20 Abmat Sit-Ups CROSSFIT STRENGTH Part A: Tempo Front Squats 4x4 @32X1 Tempo Part B: E04:MOMx3 Rounds: 10 2DB Stiff Legged Deadlifts @32X1 Tempo 20-25 Sec
CROSSFIT W.O.D Strength: Tempo Bent-Over Rows 5-5-4-4-4 @1231 20 Sec Side Plank\Per Side After Each Set Metcon: For Time: 16 1DB Alt. Hang Cleans #1x22.5/15kg 32 Box Jumps #60/50cm 64 1DB Front Rack Lunges 32 Box Jumps 16 1DB Alt. Hang Cleans CROSSFIT ENDURANCE
CROSSFIT W.O.D Strength: Back Squats 5x8 Metcon: 12:00 Min EMOM, For Max Reps: 1.) Hang Power Snatch #43/30kg 2.) Lateral Burpees Over The Bar 3.) Cals Row CROSSFIT ENDURANCE E06:00MOMx6 Rounds: 400m Run 20 1KB Hang Power Clean&Jerks #1x16/12kg 20 1KB Front
CROSSFIT W.O.D Strength: On A 15:00 Min Running Clock: Build Up to a 3RM T&G Squat Cleans Metcon: 10 Rounds For Time Of: 5 Pull Ups 10 Push Ups 15 Air Squats CrossFit Strength Part A: Tempo Chest Supported DB Rows @1231 Tempo 5x6 Part