CrossFit W.O.D
Strength:
E01:30MOMx10 Sets:
1 Squat Snatch
Metcon:
Event 8: "Climbing Snail"
For Time:
25 KB Goblet Squats #32/24kg
2/3 Legless Rope Climbs
30 Toes To Bars
4/5 Rope Climbs
25 KB Goblet Squats
T.C-12:00 Min
CrossFit Endurance
E04:00MOMx8 Rounds, Alternating:
1.)400m Run
15 Hand Release Push Ups
12 Alt. 1DB Devil's Press #1x15/10kg
2.)500/400m Row
15 V-Ups
12 Alt. DB Hang Squat Clean&Jerks
CrossFit W.O.D Strength: Weighted Push Ups 5x5 00:30 Sec Wall Sit In B\W Sets Metcon: Event 10: "Run Hang Squat Clean" 4 R.F.T: 600m Run 10 Hang Squat Cleans #60/42.5kg T.C-22:00 Min CrossFit Strength "The CrossFit Total&
CrossFit W.O.D Strength: Sumo Deadlift 8-6-6-4-4 Metcon: Event 14 "Triple Pig": For Time: 10-15-20 Box Jump Overs #60/50cm 15-20-25 WallBall Shots #10/6kg 30-45-60 Double Unders 2-4-6 Sandbag Over The Shoulder #75/50kg T.C-15:00 Min CrossFit Endurance 4 Rounds For Time: 1,000/
CrossFit W.O.D Strength: E02:00MOMx6 Sets, Build Up For Load: 2.1 Tng Power Cleans Metcon: Event 1:"2007 Hopper": For Time: 1,000/800m Row Time Cap: 05:00 Min ** 02:00 Min Rest ** Into 5 R.F.T: 12 Pull Ups 7 Push Jerks
CrossFit W.O.D Strength: Weighted Pull Ups 8-6-6-4-4 Metcon: 20:00 Min EMOM (For Max Reps): 1.) Air Squats 2.) Abmat Sit-Ups 3.) Russian KB Swings #32/24kg 4.)Cals Bike CrossFit Strength "The CrossFit Total" Part A: Events 3: 1 Rep Max Back Squat Part B: