CrossFit W.O.D
Strength:
On A 15:00 Min Running Clock,
Build Up For A 2RM Split Jerk (From Rack)
Metcon:
15:00 Min EMOM (For Max Reps):
1.) Cals Row
2.) Air Squats
3.) Sit-Ups
CrossFit Endurance
For Time:
800m Run
50 Box Jumps #60/50cm
800m Run
50 Ring Rows
800m Run
50 V-Ups
800m Run
50 Alt. DB Snatch #1x22.5/15kg
CrossFit W.O.D Strength: Good Morning 8-8-6-6-6 Metcon: 7 R.F.T: 7 Front Squats #60/43kg 7 C2b Pull Ups CrossFit Weightlifting Part 1: Sott Press Drop Snatch 5 x 2+1 30-40% 3 x 0+1 50-55% Part 2: From Blocks (below the knee) Snatch pull Squat
CrossFit W.O.D Skill: 20:00 Min Handstand Practice Metcon: For Time: 10-15-25-15-10 Push Ups Russian KB Swings #32/24kg Toes To Bars CrossFit Strength Part A: Tempo Romanian Deadlift 4x6 @31X1 Part B: E03:00MOMx3 Supersets: 3 Weighted Ring Dips 15m\Side 1KB OverHead Carry Part C: 2
CrossFit W.O.D Strength: Front Squats 5x5 Metcon: 4 R.F.T: 400m Run 8 Hang Squat Cleans #60/43kg CrossFit Endurance 36:00 Min EMOM (For Max Reps): 1.) Double Unders 2.) Cals Row 3.) Air Squats 4.) K2E 5.) Hand Release Push Ups 6.) KB Swings #16/
CrossFit W.O.D Strength: E03:00MOMx4 Supersets: 8\8 DB Bent-Over Rows + 20 Sec Hanging L-Sit Hold Metcon: 20:00 Min AMRAP: 18/14 Cals Echo Bike 12 Box Jump Overs #60/50cm 3 WallWalks CrossFit Endurance 35:00 Min AMRAP: 24/18 Cals Echo Bike 20 Sit-Ups 15