CrossFit W.O.D
Strength:
Paused Front Squat
3-3-3-2-2-2
*2 Sec Pause At The Bottom of the Squat
Metcon:
For Time:
18-15-12
Cals Row
WallBall Shots #10/6kg
02:00 Min Rest
Into-
For Time:
10-15-25
Russian KB Swings #32/24kg
Ring Rows
CrossFit Endurance
40:00 Min EMOM, For Max Reps:
1.) Russian KB Swings #24/16kg
2.) KB Russian Twists
3.) Cals Echo Bike
4.) Toes To Bars
5.) Shuttle Run (In 7.5m Segments)
CrossFit W.O.D Strength: E02:30MOMx5 Sets: 3-3-2-2-2 T&G Power Snatches Metcon: 3 R.F.T: 800M Run 15 OverHead Squat #50/35kg CrossFit Strength Part A: Tempo Pendlay Rows @1231 5x4 Part B: 4 Supersets: 5/5 Lateral Box Step Downs 8/8 Tempo 1DB Bent
CrossFit W.O.D Strength: Weighted Chin Ups 5-3-5-3-5 00:30 Sec Weighted Wall Sit After Each Set. Metcon: For Time: 50 Box Jump Overs #60/50cm 100 Air Squats 50 Toes To Bars CrossFit Endurance 10 Rounds For Time: 5 Pull Ups 10 Push Ups 15 Air Squats 20
CrossFit W.O.D Strength: Sumo Deadlift 8-8-6-6-6 Metcon: 18:00 Min AMRAP: 24/19 Echo Cals 10 SDHP #35/25kg 12 Lateral Burpees Over The Bar CrossFit Endurance Part A: 4x400m Run, 1:1 Work\Rest. 05:00 Min Rest Into- Part B: 1,000-800-600-400-200 Meters Row 75-50-25-50-75 Double
CrossFit W.O.D Strength: Skill: 15:00 Min Rope Climb Practice Metcon: E03:00M0Mx5 Rounds: 200m Run 2 Rope Climbs 12 2KB Front Rack Squats #2x24/15kg CrossFit Strength Part A: Bulgarian Split Squats 8-6-6-4-4 (Per Leg) Part B: E03:00MOMx4 Supersets: 5 Weighted Wide Grip Pull Ups 8/