Strength: 12min to accumulate heaviest weight for the complex: Hang Power Clean + Front Squat (1+2)
Metcon: 3 Rounds: 1min Wallball Shots (#10/6) 1min V-ups 1min SDHP (#40/30) 1min Plank 1min Rest
CrossFit W.O.D Strength: E03:00MOMx5 Sets: 8\8 1DB Tempo Bent Over Rows @1231 00:20 Sec Side Plank Per Side Metcon: 2 Rounds For Time: 800m Run 40 Wallball Shots #10/6kg CrossFit Weightlifting Part 1: 6 sets: 2 Hang Muscle Snatch 1 High Hang Snatch 40-50%
CrossFit W.O.D Strength: On a 20:00 Min Running Clock, Build Up to a 1RM Deadlift Metcon: 3 R.F.T: 10 Hang Power Cleans #60/43kg 10 Front Squats 10 Pull Ups CrossFit Endurance 4 Rounds For Time: 9 Toes To Bars 12 2KB STOH #2x16/12kg
CrossFit W.O.D Strength: E02:00MOMx8 Sets: 2 Squat Snatch Metcon: 20:00 Min EMOM For Max reps: 1.) Hang Power Snatch #43/30kg 2.)Burpees Over The Bar 3.)Cals Row 4.) HSPU 5.) Rest CrossFit Strength Part A: Strict HSPU E02:30MOMx5 Sets: @1RIR Part B: 3
CrossFit W.O.D Strength: Push Press 5x5 Metcon: 10:00 Min AMRAP: 8 2DB Box Step Overs #2.22.5/15kg 16 Box Jumps 64 Double Unders CrossFit Endurance For Time: 50-40-30-20-10 Push Ups MedBall Cleans #10/6kg Tuck Ups *100 Double Unders In B\W Sets