CrossFit W.O.D:
Strength:
Weighted Pull-ups
5-5-3-3-1
+
8 Z-Press (just 3 sets)
Metcon:
3 Min AMRAP - 1 Min rest x 5 round:
10 Hang Clean & Jerk (#50/35)
15 Jump squat
10 Burpee over bar
15 V-ups
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
CrossFit W.O.D Strength: Alt. Gorilla Rows 16-16-12-12 *20 Sec Hanging L-Sit After Each set Metcon: 4 R.F.T: 200m Run 60m 2KB Farmer's Carry #32/24kg 15m 1KB Goblet Walking Lunges