CrossFit W.O.D
Strength:
Front Squats 5X5
Metcon:
16:00 Min EMOM, For Max Reps:
1.)Cals Row
2.)Sit-Ups
3.)Pull-Ups
4.)Hand Release Push Ups
CrossFit Strength
Part A:
Tempo Back Squats @5111
5x4
Part B:
3 Supersets Of:
8 Strict Toes To Bars
10\10 1KB Wall Supported Single Legged Deadlifts
Part C:
For Time:
12-9-6
2DB Box Step Overs #2x22.5/15kg
2DB Hang Squat Cleans
CrossFit W.O.D Strength: 4 SuperSets: 5 Weighted Push Ups 6\6 Weighted Box Step Ups 15-20 Sec L-sit Hold Metcon: 5 Rounds For Time: 200M Run 15m HS Walk 30 Jumping Lunges
CrossFit W.O.D Strength: Sumo Deadlift 5X5 Metcon: E02:00MOM, Alt x 8 Rounds: (AMRAP) 1.)10 Hang Power Snatch #43/30kg 20 V-Ups 2.)2 Rope Climbs 4 WallWalks 6 SDHP #43/30kg CrossFit Weightlifitng Part 1: 5-6 sets: 2 Tall Snatch 40-50% *Part 2: From Blocks Snatch
CrossFit W.O.D Strength: 14:00 Min Build Up to a 4 T&G Power Snatches. Metcon: For Time: 80 Goblet Squats #1x22.5/15kg 60 DB Snatches 40 Toes To Bars 20 Burpee Pull Ups *E02:00MOM (Inculding 00:00) 30 Double Unders CrossFit Endurance Part A:
CrossFit W.O.D Skill: 20:00 Min Handstand Practice Metcon: 14:00 Min AMRAP: 12/9 Cals Bike 15 Plate OverHead Lunges #20/15kg 18 Plate Over-Head Sit-Ups CrossFit Strength Part A: Weighted Pull Ups 4-4-3-3-2-2 Part B: 4 SuperSets Of: 10 Barbell Good-Mornings 10 Alternating Goblet Cossack Squats