CrossFit W.O.D
Strength:
Tempo Front Squats
4-4-3-3-2-2-2
@3 Sec On The Way Down On Each Rep.
Metcon:
14:00 Min AMRAP:
24 Sit-Ups
12 Pull Ups
6 2KB STOH #2x24/16kg
CrossFit Strength
Part A:
Back Squats 5x5, Start at 70%
Part B:
3 SuperSets:
5 Weighted Pull Ups
8\8 1KB Single Legged Deadlifts
25m (Per Arm) 1KB Farmer's Carry
Part C:
08:00 Min EMOM:
1.)7 Sandbag Cleans #70/45kg
2.)12/9 Cals Bike
CrossFit W.O.D Strength: E02:30MOMx6 Sets, Build Up For The Following Complex: Muscle Clean Hang Power Clean Hang Squat Clean (1+3+2) Metcon: E04:00MOMX4 Rounds: 24\18 Cals Row 15 Toes To Bars Max WallBall Shots #10/6kg For The Remaining. CrossFit Endurance 35:00 Min
CrossFit W.O.D Strength: Bent-Over Rows 6-6-6-4-4-4 Metcon: For Time: 2-4-6-8-10-8-6-4-2 2DB Box Step Overs #2x22.5/15kg Burpee Box Jump Overs #60/50cm CrossFit Endurance Part A: C2 Rower Intervals: 5 Setsx500m Row @85% Effort 01:00 Min Rest B\W Sets Part B: For Time: 12 2DB
CrossFit W.O.D Strength: E03:00MOMX4 Sets: 5 Weighted Ring Dips 6\6 Weighted Box Step Ups @2RIR Metcon: E02:30MOMx5 Rounds: 8 Sandbag Squats #70/45kg 2 Rope Climbs *Amrap Distance HS Walk\Wallwalks For The Remaining.
CrossFit W.O.D Strength: 5 SuperSets: 6\6 Half Kneeling KB Press 30 Sec Star Plank/Per Side Metcon: 25:00 Min Amrap: 2-4-6.. Etc. (Reach As Far As Possible) 2KB Deadlifts #2x24/16kg Box Jumps Wallball Shots #10/6kg Toes To Bars