CrossFit W.O.D
Strength:
Strict Press
5x5
*Build Up For Load
Metcon:
20:00 Min AMRAP:
400m Run
30 V-Ups
20 KB Swings #24/16kg
10 HSPU
CrossFit Endurance
E05:00MOMx7 Rounds:
10 Alt. 1DB Devil's Press #1x17.5/12kg
15 Push Ups
20 Air Squats
25 Sit-Ups
*Max Cals Bike For The Remaining
CrossFit W.O.D Strength: 4 SuperSets: 8\8 Single Legged Romanian Deadlifts 00:20 Sec Box L-Sit Hold Metcon: 5 R.F.T: 32 Double Unders 8 Deadlifts #100/70kg 4 Bar Muscle Ups CrossFit Strength Part A: Front Squats 5-5-3-3-3 Part B: E03:00MOMx4 Sets: 10-12 Elevated Feet
CrossFit W.O.D Strength: E02:00MOMx8 Sets, Build Up For Load: 2 Squat Cleans Metcon: 02:00 Min On\01:00 Min Off x 5 Rounds: 3 Wallwalks 10 Hang Power Cleans #60/43kg *Into Max Jump Squats For The Remaining. Part A: 15:00 Min AMRAP: 500/400m
CrossFit W.O.D Strength: Pendlay Row 5x5 Metcon: 20:00 Min EMOM: 1.)2 DB Box Step Overs #2x22.5/15kg 2.) HRPU 3.) 2DB Front Squats 4.)Sit Ups 5.) Rest CrossFit Endurance 8 Rounds For Time: 400m Run 10 Plate GTOH #15/10kg 10 Plate OH Lunges
CrossFit W.O.D Strength: Paused Back Squats 4-4-4-3-3-3 *3 Sec Pause At The bottom of the 1st. Rep in each set. Metcon: For Time: 1-2-3...10 Burpee Pull Ups 10-9-8…1 Cals Echo Bike CrossFit Strength Part A: Push Press 5x4 Part B: 3 Supersets: 10\10 Front Foot