CrossFit W.O.D
Strength:
Power Snatches
E02:00MOM X 8 Sets:
3-3-3-2-2-2-2-2
Metcon:
10 Rounds For Time:
3 2DB Thrusters #2x22.5/15kg
5 Burpees Over the DB
7 Box Jumps #60/50cm
CrossFit Endurance
16:00 Min AMRAP:
10 Burpee Pull Ups
20 Cals Row
30 Tuck Ups
03:00 Min Rest Into:
16:00 Min AMRAP:
10 Push Ups
20 2DB STOH #2x15/10kg
30 Air Squats
CrossFit W.O.D Strength: 4 Supersets: 5 Deficit HSPU (Build Up For Range) + 8-10 Alt. 2KB Tempo Gorilla Rows @1221 Metcon: "The (Hang) Chief" 5 Rounds x 03:00 Min AMRAP: 3 Hang Power Cleans #60/42.5kg 6 Push-Ups 9 Air Squats -01:00 Min Rest
Crossfit W.O.D Strength: E03:00MOMx5 SuperSets: 6\6 Bulgarian Split Squats + 12 2DB Cuban Press Metcon: 15:00 Min AMRAP: 400m Run 2 Rope Climbs 4 SDHP #43/30KG 8 Front Rack Lunges CrossFit Endurance For Time: 200-400-800-1000m Row 20 Push Ups+30 KB Swings #16/12kg After
CrossFit W.O.D Strength: 14:00 Min Build Up To: 3 Tng Clusters Metcon: E02:30MOM x 5 Sets: 15/12 Cals Row 10 1DB Alt. Devil's Press #1x22.5/15kg CrossFit Endurance 03:00 Min Amrap\01:00 Min Rest x 2 Alternating Rounds: 15 WallBall
CrossFit W.O.D Strength: Barbell Z-Press 8-8-6-6-6 +30 Sec Side Plank\Side B\W Sets Metcon: For Time: 200M 2KB farmer's Carry #2x42/16kg 75 sit Ups 150 Air Squats 75 sit ups 200m 2KB farmer's Carry CrossFit Strength Part A: 5x6 Tempo Pendlay Rows