CrossFit W.O.D
Strength:
E02:00MOMx5 Sets:
2 Squat Snatch
E01:30MOMx5 Sets:
1 Squat Snatch
Metcon:
2 R.F.T:
75 Air Squats
50 Sit-Ups
25 Push Ups
CrossFit Endurance
For Time:
10 Burpee Pull Ups
20 Box Jump Overs
30 V-Ups
40 Back Extensions
50 Alt. Lunges
40 Back Extensions
30 V-Ups
20 Box Jump Overs
10 Burpee Pull Ups
02:00 Min Rest
Into-
For Time:
40-30-20-10
Cals Row
WallBall Shots #10/6kg
CrossFit W.O.D Strength: Weighted Ring Dips 5-5-3-3-3 Metcon: 16:00 Min AMRAP: 200m Run 12 KB SDHP #1x32/24kg 3 WallWalks CrossFit Endurance Part A: E06:00MOMx4 Rounds: 400m Run Into- 30m Burpee Broad Jumps 20 Jump Squats 10 2DB STOH #2x15/10kg Part B: E04:00MOMx3 Rounds:
CrossFit W.O.D Strength: Bulgarian Split Squats 8-8-6-6-6 (Each) Metcon: 02:00 Min On\01:00 Min Off x 6 Alt. Rounds: 1.) 9/7 Cals Echo Bike Into AMRAP: 2DB Box Step Overs @2x22.5/15kg 2.)10 2DB Devil's Press Into AMRAP: Tuck Ups CrossFit
CrossFit W.O.D Strength: E03:00MOMx4 Supersets: 8\8 1DB Bent-Over Rows 00:20 Sec Box L-Sit Holds Metcon: 5 R.F.T: 20 Russian KB Swings #32/24kg 10 Toes To Bars 20 Box Jumps #60/50cm
CrossFit W.O.D Strength: On A 14:00 Min Running Clock, Build Up TO A 1RM Strict Press Metcon: 15:00 Min AMRAP: In Teams Of 2, IGUG: 9 Deadlifts #60/43kg 6 Hang Power Cleans 3 STOH *When Partner A Works, Partner B Performs Max Cals Row. Score: