CrossFit W.O.D
Strength:
On a 12:00 Min Running Clock, Build Up to a Heavy 3 Jerks (Any Version)
Metcon:
"Nate"
AMRAP in 20 minutes
2 Ring Muscle-Ups
4 HSPU
8 KB Swings #32/24
CrossFit Enudrance
30:00 Min AMRAP:
5 Ring Dips
10 Burpee Pull Ups
20 2DB Hang C&J #2x15/10
10 Toes To Bars
5 2DB Man-Makers #2x15/10
CrossFit W.O.D Strength: Back Rack Lunges E02:30MOM x 6 Sets: 8-8-6-6-4-4 *30-40 sec Weighted Plank In B\W Sets Metcon: 4 RFT: 5 Thrusters #60/43 10 Alt. Front Rack Lunges 15/12 Cals Row | 12/9 Cals Bike CrossFit Strength Part A: Clean Deadlifts 3-3-3-2-2-2 *AMRAP
CrossFit W.O.D Strength: Weighted Chin-Ups 3-3-3-2-2-2-2 *In B\W Sets: 20 sec Hollow Hold + 20 sec Hollow Rocks Metcon: E02:00MOMx5 Rounds: 10 GTOH #50/35 8 Lateral Burpees over the Bar *Max Box jumps #60/50cm for the remaining CrossFit Endurance 5 rounds for Time: 10 1DB
CrossFit W.O.D Strength: Front Squats 5-5-5-3-3-3 *Build Up to a Daily @2RIR Metcon: For Time: 30-20-10 C2b WallBall Shots #10/6kg *Every 01:00 Min (Including 00:00) – 10 Jumping Lunges CrossFit Strength Part A: Tempo Back Squats 5-5-4-4-3-3 *@32X1 Tempo Part B: 4 Supersets: 8-10 2DB Navy
CrossFit W.O.D Strength: Back Squats E02:30MOMx6 Sets: 5-5-5-3-3-3 *Build up to a heavy 3. Metcon: 10:00 Min AMRAP: 5 Sandbag Cleans #70/45 12\9 Cals Bike or 15\12 Cals Row