Crossfit W.O.D
Strength:
Strict Press
10-8-8-6-6
Metcon:
20:00 Min AMRAP:
400m Run
20 Plate GTOH #20/15kg
10 Alt. Plate Over-Head Lunges
CrossFit Endurance
E05:00MOMx6 Rounds:
30/24 Cals Row
12 Dual DB Hang Clean And Jerk #2x15/10
24 Dual DB Front Rack Squats
CrossFit W.O.D Strength: On A 15:00 Min running Clock Build Up For A Heavy: 2 Power Cleans+2 Push Jerks Metcon: 5 Rounds For Time: 10 Toes To Bars 15 Alt. DB Hang Clean&Jerk #1x22.5/15kg 20 Wallball Shots #10\6kg WeightLifting Part 1:
CrossFit W.O.D Strength: Sumo Deadlift 5X5 Metcon: 10:00 Min AMRAP: 3-6-9-12.. ETC. Hang Power Snatch #43/30 Lateral Burpees over the bar CrossFit Strength Part A: Back Squats 5x5 Part B: 4 Supersets: 8\8 1DB 2 Point Row + 12-16 Plank Drag-Throughs Part C: 15-12-9 2DB Box
CrossFit W.O.D Strength: E02:00MOMx8 Sets: Build Up To a Heavy Complex of: 1 Snatch Pull 1 Hang Snatch (Any Version) 1 OverHead Squat Metcon: For Time: 50 Air Squats 30 Burpee Box Jump overs #60/50cm 30 T2B's 50 Air Squats 30 Box Jumps 20
CrossFit W.O.D Strength: Weighted Chin Ups 3-3-2-2-1-1 * 30 sec Weighted Wall SIt in B\W Sets Metcon: 03:00 Min AMRAP\01:00 Min Rest x 4 Rounds: 15\12 Cals Row or 12\9 Cals Bike 10 Dual KB STOH #2x24/16 12 Dual KB Front Rack