CrossFit W.O.D
Strength:
Back Squats
5-5-5-3-3-3
Metcon:
20:00 Min EMOM: (For Max Reps)
1.) Push Ups
2.) Plate OH Lunges #20/15kg
3.) Cals Bike
4.)Plate GTOH
CrossFit Endurance
40:00 Min AMRAP:
200m Run
10-20-30-40... Air Squats
10 Push Ups
(Reach As Far As Possible)
CrossFit W.O.D Strength: 5x5 T&G Cleans Build Up For Load Metcon: 8 Rounds For Time: 8 Box Jumps #60/50cm 8 HSPU CrossFit Strength Part A: Tempo Bent Over Rows @1131 5x5 Part B: 4 Supersets: 8\8 Tempo Goblet Step Ups @1131 10 Skull Crushers
CrossFit W.O.D Strength: Paused Weighted Chin Ups 3-3-2-2-1-1 *2 Sec Hold At the Top Of Each rep Metcon: 15:00 Min AMRAP: 400m Run 30KB Swings #24/16kg CrossFit Endurance 12:00 Min AMRAP: 500/400m row 20 Plate Overhead Sit-Ups #15/10kg 10 Burpees To Plate 02:
CrossFit W.O.D Strength: Back Rack Reverse Lunges 10-10-8-8-6-6 Metcon: For Time: 20 Hang Cleans #80/50kg 40 V-Ups 60 1DB Box Step Ups #1x22.5/15kg *Split As You Like CrossFit Endurance E08:00MOMx5 Rounds: 400m Run 20 Wallball Shots #10/6kg *Max Cals Row For the Remaining
CrossFit W.O.D Strength: E02:30x6 Sets: 2 Snatch Balance+2 Overhead Squats Metcon: 21-15-9 OverHead Squats #50/35kg Chest To Bar Pull Ups CrossFit Strength Part A: Back Rack Reverse Lunges 10-10-8-8-6-6 Part B: 4 SuperSets: 30m SandBag BearHug Carry #75/50kg 3\3 KB Turkish Get-Ups Part