Skill:
Clean and Jerk
Metcon:
For time:
-3 Rounds:
5 Clean and Jerks (#60/40)
10 Box Jumps
-2 Rounds:
3 Clean and Jerks (#70/45)
25 Wallballs (#10/6)
-1 Round:
1 Clean and Jerk (#80/50)
40 Pullups
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
CrossFit W.O.D Strength: 4 SuperSets Of: 5 Weighted Dips 8\8 DB Bent-Over Rows 30 Sec Weighted Hollow Hold Metcon: 3 R.F.T: 75 Double Unders 50 Air Squats 25 KB Swings #24/16kg CrossFit Endurance E04:00MOMx4 Rounds: 15\12 Cals Bike 10 DB Goblet Squats
CrossFit W.O.D Strength: Front Rack Reverse Lunges 10-10-8-8-8 Metcon: For Time: 30-20-10 WallBall Shots #10/6kg Box Jumps #60/50cm Rest 02:00 Min Into: 18-15-12 Chest To Bar Pull Ups 1DB Devil's Press #1x22.5/15kg Rest 02:00 Min Into: 12-9-6 Strict HSPU 2DB
CrossFit W.O.D Strength: 15:00 Min Build Up For The Following Complex (From Floor): Thrusters Front Squats (2+2) Metcon: 10 Rounds For Time: 5 Hang Power Cleans #60/43kg 10 Lateral Burpees Over The Bar CrossFit Strength Part A: Deadlifts 5x5 Part B: E03:00MOMx4 Sets: 6