Strength:
E2MOM for 12min:
Split Jerk 2-2-2-1-1-1
*work on technique if you're new to the movement
Metcon:
For time:
50 Wallballs (#10/6)
40 Deadlifts (#100/70)
30 HSPU
20 Pistols
10 Bar Muscle-ups
(15min time-cap)
CrossFit W.O.D Strength: Weighted Chin Ups 5x5 Metcon: 12:00 Min AMRAP: 3 WallWalks 6 Burpee Box Jump Overs #60/50cm 18 Alt. DB Snatch #22.5/15kg CrossFit Endurance 36:00 Min EMOM, Each For Max Reps: 1.) Wallwalks 2.) Walking Lunges (For Distance, in 7.5m
CrossFit W.O.D Strength: 4 SuperSets: 8\8 Single Legged Romanian Deadlift 16 Alt. Gorilla Rows Metcon: 20:00 Min EMOM, For Max Reps: 1.) WallBall Shots #10/6kg 2.) KB Swings #1x24/16kg 3.) Cals Row 4.) Alt. Goblet Lunges 5.) Rest CrossFit Endurance 04:00 Min On\
CrossFit W.O.D Strength: E02:30MOMx8 Sets (Build Up for load): Power Clean Hang Power Clean Push Jerk (1+2+2) Metcon: For Time: 10-8-6-4-2 GTOH #60/43kg 5-10-15-20-25 V-Ups CrossFit Strength Part A: Weighted Pull Ups 5x5 Part B: E04:00MOMx4 Sets: 5\5 Lateral Box Step Downs
CrossFit W.O.D Strength: 14:00 Min Practice Toes To Bars Metcon: 10 Rounds For Time, IGUG: 8 Toes To Bars 10 Box Jumps #60/50cm 12 Alt. Lunges **When Partner A Works, Partner B Performs Max Cals Row.