Strength:
15min build to a heavy load for the complex:
Power Clean + Hang Power Clean + Push Press (1+1+2)
Metcon:
AMRAP in 12min of:
30 Air Squats
10 Hang Power Cleans (#60/40)
5 Burpees over the bar
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 1 Clean&Jerk Metcon: 18:00 Min AMRAP: 15 KB Swings #24/16kg 20 Push Ups 25 Air Squats CrossFit Endurance 40:00 Min AMRAP: 24/18 Cals Row 16 1DB Alternating Hang Clean&Jerk #1x15/10kg 14 Burpees Over
CrossFit W.O.D Strength: 4 SuperSets: 3 Weighted Pull-Ups 1\1 Turkish Get Ups Metcon: E03:00MOMx5 Rounds: 200m Run 15 WallBall Shots #10/6kg 15 Sit-Ups CrossFit Endurance E05:00MOMx6 Rounds: 200m Run 12 Push Ups 20 Sit-Ups 24 1DB Goblet Lunges #1x17.5/12.5kg 35 Double
CrossFit W.O.D Strength: Tempo Front Squats @32X1 3-3-3-2-2-2 Metcon: 12:00 Min AMRAP: 10 Toes To Bars 10 Box Jump Overs #60/50cm CrossFit Strength Part A: Strict Press 5x5 Part B: 4 Supersets: 5\5 Lateral Box Step Downs 10\10 1DB Bent-Over Rows Part C: 07:
CrossFit W.O.D Strength: Bench Press 5x5 Metcon: In Teams Of 2, For Time: 100m HS Walk 150 Air Squats 200m 2KB Farmer's Carry #2x24/16kg 150 Sit-Ups 100m 2KB Walking Lunges