Strength:
Clean & Jerk
3-3-3-3-3
15 min to build to a heavy set of 3 reps
Metcon:
7 Rounds:
3 Ring Muscle-ups
6 Power Cleans (#70/47.5)
9 Box Jumps
*Scale MUs to 3 Pull-ups + 3 Dips
*15 min cap
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
CrossFit W.O.D Strength: E02:00MOMx6 Sets: 2 Split Jerks From Rack Metcon: 3 Rounds For Time: 10/10 1DB Thrusters #1x15/22.5kg 15/12 Cals Row 8/8 1DB Hang Power Clean 12/9 Cals Row 6/6 1DB Split Jerks