CrossFit W.O.D
Strength:
E02:30MOMx8 Sets (Build Up for load):
Power Clean
Hang Power Clean
Push Jerk
(1+2+2)
Metcon:
For Time:
10-8-6-4-2 GTOH #60/43kg
5-10-15-20-25 V-Ups
CrossFit Strength
Part A:
Weighted Pull Ups
5x5
Part B:
E04:00MOMx4 Sets:
5\5 Lateral Box Step Downs
10 2DB Bench Press
Part C:
08:00 Min EMOM:
1.) Max SandBag Cleans #75/50kg
2.) Max Cals Row
CrossFit W.O.D Strength: 14:00 Min Practice Toes To Bars Metcon: 10 Rounds For Time, IGUG: 8 Toes To Bars 10 Box Jumps #60/50cm 12 Alt. Lunges **When Partner A Works, Partner B Performs Max Cals Row.
CrossFit W.O.D Strength: Back Squat 5X5 Metcon: 15:00 Min EMOM: 1.) 20 Russian KB Swings #32/24kg 2.) Max Rope Climbs 3.) Rest CrossFit Weightlifting Part 1: 7 sets: 2 Drop Snatch 1 OH Squat (pause 2 sec at the dip) 40-50% Part 2: Hang Snatch Pull
CrossFit W.O.D Strength: Every 01:30MOMx10 Sets: 1 Squat Snatch Metcon: 5 Rounds For Time: 200m Run 7 Ring Dips 5 Power Cleans #80/55kg CrossFit Endurance E05:00MOMx8 Alternating Rounds: 1.)400m Run Into AMRAP: 30 Double Unders 20 V-ups 15 2DB Hang Clean&Jerks #2x15/
CrossFit W.O.D Strength: Strict Press 8-8-6-6-4-4 Metcon: 02:00 Min On\01:00 Min Offx5 Sets: 12 Front Squats #60/43kg 12 C2B Pull Ups *Into Max Reps Air Squats For The Remaining CrossFit Strength Part A: Weighted Pull Ups 5x5 Part B: E04:00MOMx4 Sets: 8\8