CrossFit W.O.D
Strength:
Every 01:30MOMx10 Sets:
1 Squat Snatch
Metcon:
5 Rounds For Time:
200m Run
7 Ring Dips
5 Power Cleans #80/55kg
CrossFit Endurance
E05:00MOMx8 Alternating Rounds:
1.)400m Run
Into AMRAP:
30 Double Unders
20 V-ups
15 2DB Hang Clean&Jerks #2x15/10kg
2.)500/400m Row
Into AMRAP:
30 Double Unders
20 Box Jumps #60/50cm
15 WallBall Shots #10/6kg
CrossFit W.O.D Strength: Strict Press 8-8-6-6-4-4 Metcon: 02:00 Min On\01:00 Min Offx5 Sets: 12 Front Squats #60/43kg 12 C2B Pull Ups *Into Max Reps Air Squats For The Remaining CrossFit Strength Part A: Weighted Pull Ups 5x5 Part B: E04:00MOMx4 Sets: 8\8
CrossFit W.O.D Strength: 5 SuperSets: 5\5 Weighted Box Step Ups 15m 1KB Overhead Carry (Per arm) Metcon: For Time: 21-15-9 Deadlifts #100/70kg Lateral Burpees Over The Bar CrossFit Endurance Every 05:00MOMx6 Rounds: 30m Burpee Broad Jumps 30 KB Swings #16/12kg 20 1KB Front Rack
CrossFit W.O.D Strength: Thruster (1St Rep From Floor) 10-8-6-4-2 Metcon: 20:00 Min AMRAP: 18 1DB Box Step Overs #1x22.5/15kg 15/12 Cals Row 12 1DB Alt. Devil's Press CrossFit Endurance Part A: For Time: 1000-800-400-200m Run *30 Sit-Ups 20 Hand Release Push Ups
CrossFit W.O.D Strength: Pendlay Rows 5x5 Metcon: 4 R.F.T: 400m Run 15 V-Ups 12 Front Rack Lunges #50/35kg CrossFit Strength Part A: Front Squats 10-8-6-4-2 Part B: 3 SuperSets: 5 Weighted Dips 00:40 Sec Weighted Plank Part C: For Time: 30m Plate Push #20/