CrossFit W.O.D
Strength:
Weighted Dips
5x3
In B\W Sets: 6\6 1DB Bent-Over Rows @1231 Tempo
Metcon:
4 Rounds For Time:
2 Rope Climbs
12 KB Swings #32/24kg
24 KB Goblet Squats
CrossFit Endurance
8 Rounds For Time:
12\9 Cals Bike\15\12 Cals Row
15m 2DB OverHead Walking Lunges #2x15/10kg
12 Pull-Ups
15 2DB STOH #2x15/10kg
CrossFit W.O.D Strength: OverHead Squats 5-5-4-4-3-3 Mecton: E03:00MOMx6 Rounds: 8 Dual DB Devil's Press 2x22.5/15kg 16 Tuck-Ups 32 Double Unders CrossFit Strength Part A: Tempo Romanian Deadlifts 5x6 @32X1 TEMPO Part B: 3-4 Supersets: 4-6 Barbell Bent Over Rows + 12-15 Banded Triceps Extensions
CrossFit W.O.D Strength: Push Press 5x5 @Build Up to A Heavy Set. Metcon: 14:00 Min AMRAP: 200M Run 8 Deadlifts #80/60kg 8 C2B CrossFit Endurance 36:00 Min AMRAP: 5 Wallwalks 10 2DB Hang C&J #2x15/10kg 20 WallBalls #10/6kg 30 Tuck-Ups
CrossFit W.O.D Strength: E03:00x5 Sets: 5\5 Bulgarian Split Squats + 20-30 sec L-Sit Hold Metcon: For Time: 1-2-3-4-5….10 Sumo Deadlift High Pull #43/30kg Lateral Burpees Over The Bar *10 Sit-Ups In B\W Sets. CrossFit Endurance Part A: C2 Rower: 4 Sets: 500m Row @6RPE
CrossFit W.O.D Stength: E02:00x7 Sets, Build Up To A Heavy Complex of: 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Metcon: 10 Rounds For Time: 1 WallWalk 3 Power Cleans #70/50kg 6 HSPU 9 Alt. Lunges CrossFit Strength Part A: Back Rack Lunges