CrossFit W.O.D
Strength:
Strict Press
8-6-4-8-6-4
Metcon:
16:00 Min EMOM (For Max Reps):
1.) Squat Jumps
2.) Ab-Mat Sit-Ups
3.) C2B Pull Ups
4.) Back Extensions
CrossFit Strength
Part A:
Back Squats
6x4
Part B:
E03:00MOMx4 Sets:
8\8 Half Kneeling KB Press
8\8 KB Single Legged Deadlifts
Part C:
For Time:
10-8-6-4-2 Strict Pull Ups
5-4-3-2-1 Front Squats (From Floor)
@40/60-50/70-60/80-70/90-80/100kg
CrossFit W.O.D Skill: 14:00 Min Practice Rope Climbs Metcon: 12:00 Min AMRAP Ascending Ladder: 1-2-3-4... Rope Climbs 2-4-6-8... Sandbag Cleans #60/45kg 3-6-9-12... HSPU
CrossFit W.O.D Strength: E02:00MOMx6 Sets: 1 BTN Push Press 1 Snatch Balance 1 Overhead Squat Metcon: For Time (In Teams Of 2): 1,000-800-600-400-200m Row 60 V-Ups In B\W Sets When Partner A Works, Partner B Performs AMRAP Box Step Up #60/50cm CrossFit Weightlifting Part
CrossFit W.O.D Strength: Bent-Over Rows 5x5 Metcon: 20:00 Min EMOM (For Max Reps): 1.) WallBall Shots #10/6kg 2.) Double Unders 3.) Toes To Bars 4.) Push Ups CrossFit Endurance 5 Sets: 07:00 Min AMRAP: 800m Run Into AMRAP: 10 Plate GTOH #15/10kg 10 Alt.
CrossFit W.O.D Strength: Tempo Back Squat 5x3 @32X1 Metcon: E03:00MOMx5 Rounds: 200m Run Into: 6 Hang Power Snatch #50/35kg 6 Lateral Burpees Over The Bar CrossFit Strength Part A: Weighted Chin Ups 5-3-3-2-2-2 Part B: E04:00MOMx4 Supersets: 8\8 KB Single Legged Deadlifts Accumulation To